“Cocaine bear“

Wod 1: 5rft (increase each set work to max) 5 front squats 7 wall ball 10 kettle bell swings 50 single unders Wod 2: 15 min 3rm Bench press -or- 3rm Deadlift Wod 3: 7 min cap 20 pull ups 25 lunge jumps 15 C2b pull-ups 25 lunge jumps 10 muscle ups 25 lunge jumps

“( . ) 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

“🟦🦷”

5 min cardio before class: BEFORE!!! Lift: Back squats 20 min cap 3sx3rm Into: 2sx10r (aprox 70-80%) Skill review:10 Min of Strict TTB / strict knee tuck Wod:21-15-9 TTB + 30 Vested step overs In between sets: 35DU (105Dus total) Core buy out: Good mornings 3sx10r

“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

“Bc farts have hearts too. rEad ThAt aGaiN”

Skill review: Strict TTB / knee tuck Hamstring mobility 1:00min each side L-sit / hip flexor: 3sx20r leg lift (el) Hallow Hang 3sx:10–:30sec 3sx3-5strict Into: 5 min kipping practice Wod: 12 min amrap 3 Power snatch 135/95-95/65-75/55 5 bfb 7 Bj overs

“Someone owes me an apology”

Wod: 25 min Amrap Row for meters Every 5min stop and do 3 rounds: Cindy : 5 pull-ups – 10 pushups – 15 squats G* 3 Bar MU – 7 pushups – 15 squats

“So cow farts are melting icebergs?“

Lift: 5min emom complex Power clean + high hang clean + fs + clean 20min cap for: 2rm clean 6sx2rm front squat Wod: 10 min amrap (185/125-135/95-95/65) 300m row 7 back squats : from floor 15 ring pushups Core: Plank 3sx1:00min