“Vegan Cats”

Wod1: 2emom x 12min/6r 3-1 Muscle ups / C2b pull up 30 DUs 7 wall ball 15.1 WodA: AMRAP in 9 minutes 15 Toes-to-Bars / knee tucks 10 Deadlifts (115/75 lb) 5 Snatches (115/75 lb) WodB: 9:00-15:00 1-Rep-Max Clean-and-Jerk Buy out: 1600m run

“When he’s a 10 but is 6y older than Israel”

Wod: cardio primer 400m run (2min cap / G* 90sec cap) 2min rest 5rft (18min cap) Gymnastics Emom: 10min Opt1: TTb + pull-up Opt2: pull+ c2b + MU (1+1+2) Wod: 15 min cap 10-9-8-7-6-5-4-3-2-1 GHD sit ups 1-2-3-4-5-6-7-8-9-10 Bench press G*BW 155:105-135:95-95:65-75:55 Buy out: 100 banded face pulls

“HBO max and pay attention”

Lift: 3rm BS (7s cap) wk3 Wod: 3rft (5min rounds) 10 bs (wk3 +5-10#) 10 burpee BJ overs 400m run Gymnastics skill: Op1: TTB+Pullup emom Op2: pull + c2b + MU emom Buy out: Hollow hold 5sx:45sec

“Greek yogurt”

Wod: 5rft 400m run 10 Hspu 10 pistols (5eL) 20 SAS (alt) Rest 2 min Into: 10 min to est 1Rm Thruster Core buy out: 5s x :30sec plank +wt

“Mentos: the fresh maker, has layers”

Skill Review: rope climbs + Pullovers Wod: 20min amrap 1 Rope climb -or- 3 Pullovers 7 HSPU (Walk + HSPU option) 1 bear complex Anyhow* (225/155-95/65) R1: 400m run R2:20 cals echo Core: Hollow Holds 3sx1:00min

“If it’s brown, it’s down”

Skill review: Kipping pull-up (c2b) / butterfly Kip (beat swing) Float (regrip) Kip + hold + eccentric Push Back Cycling Wod: 3rft 500m row 25 Thursters 45/35 15 pull-ups Core: Strict Leg lifts 4sx10r

“Not paying student loans if there are aliens, sorry”

Skill review: Fs > Re-Grip > Jerk 5s: Pause front squats + split jerk (3+1) 60%+ Wod: Barbell Complex 2 min ME GTOH @ 50% (of clean and jerk) 3 min rest / steady state cardio 2 min ME GTOH @ 65% 3 min rest / steady state cardio 2 min ME GTOH @ 80% […]

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