“Scale accordingly”

Fran: 21-15-9 Rx: thrusters + pull-ups Fitness: 21-15-9 wall ball + ring rows 3 min cardio/rest Diane: 21-15-9 RX: deadlift + HSPU Fitness: kettle bell swings + pushups 3 min cardio/rest 200m D-ball carry Fitness: kettle bell

“Mojo-jojo”

Wod 1: 6 min amrap 15 Russian k-swings 10 goblet squats 5 push press (each arm) Wod 2: 15 min to est. 3rm Bench press Wod 3: Rhandy: 10 min cap 75 power snatches for time 75/55

“( . ) or ( ! )”

Lift: 10 min to est 3rm clean (reach for 3 WS) -2 min- Cycle Wod: 3 rounds/10 min cap 5 clean 70-80% of max for the day 5 muscle ups / pull-ups 50 double unders Wod: 10rft 3 Deadlift + 3 HSPU 225/155-185/125-135/95 G* strict HSPU

“You’re dreaming. Wake up”

5 min cardio: HAAARRDDDDD!!! Skill review: Pistol Test pistol position (Bottom) Into: Mobility Activation Retest Into: Drills Wod: Dian 21-15-9 Deadlifts + HSPU (225/155-185/125-135/95) INTO: 50 TTB

“Stop “ACCIDENTALLY” stealing Fitaids”

Lift: 5min emom complex Power clean + high hang clean + fs + clean 20min cap for: 1rm clean 6sx1rm front squat Wod: 10 min cap 3rft Row 500 10 PCJ (135/95-95/65-75/55) Goal is unbroken Core: Plank 3sx1:00min

“Ross Perot”

Lift: 5min emom complex Power clean + tall clean + fs + clean 20min cap for: 1rm clean (+5-10#) 5sx3rm front squat Wod: 10 min cap 10r of: 3 Power snatch 135/95-95/65-75/55 3 BFB Into: ME DUs with remaining time. Core: Plank 3sx1:00min

“Decide. Be better. Start now.”

Lift: pj + split jerk (1+2) x5s Into: 3sx3r strict press Wod: 10 Rounds for Time (10min cap) 3 Snatches (135/95 lb) 3 Bar Over Burpees Into: 3 rounds 12 Box jump overs 12 TTB Core buy out: Good mornings 3sx10r

“Dad bod”

Lift: Deadlift (full reset) 10 min 2emom : 5 deadlifts @70% Skill review: bar muscle ups wk 1 Wod: Fractured Amanda 9-7-5 Muscle ups (bar/ bands – G* ring) Snatches (135/95-95/65-75/55) Cals assault bike 21-15-9 Core buy out: Plank 3sx1:00min + wt

“Pro card LARPer”

Back Squat Wk2 C4 90%+30# 70%x3 80%x3 90%x3+(ME)80%x3 70%x3+(ME) Wod: 800m run (paced) 21-15-9 reps cleans (135/95lb) Ring dips Time is “Elizabeth” finish Accessory buy out: 10r Rdl / back extension on GHD 3s

“It’s pronounced bologna”

Back squat Wk1 C4 90%+30# 65%x5 75%x5 85%x5(ME) (75%x5 65%x5(ME)) Butter fly progressions 10 min Pvc pipe scoop to hallow Box arch (top) to hallow (bottom) Limited ROM butterfly Wod: Jackie (10min cap) 1000m row 50 Thrusters (45/35) 30 pull-ups Acc buy out: DB rdl 3sx15r (raised toe)