“You’re always disappointing”

BBG: (unbroken) 1 round DT (155/105) Rest 1 min / 5r Wod: 5r 5 box jumps 30/24” 7 Dumbbell cleans 50/35 9 Dumbbell thrusters 50/35 30 Double unders (if break 3 burpees) Rest 90 Sec Core: DIY GHD

“Big glob of mayonnaise”

Lift: 5sx1r was strict pull-up / C2b pull-ups Drop set 3sx Me strict(no weight) or kip Wod: 7rfc 5 devil press (with pushups) 50/34 2 rope climb Mac cals erg in 12 pulls 90sec rest

“What’s your onesie?”

Lift: HS DEADLIFT (+2%) Drop set 3sx1r @ 90% Wod: 5 rft Row 250 m row AFAP (maintain pace each round) 5 Thrusters 135/95-95/65 (God: 155/105) Rest 90 sec Core buy out: banded bent over kettle bell rows 3sx10r

“What sound does a kangaroo make?”

Lift/skill: (wk1/3) Strict wtd pull-ups 5sx5r After last set 2s x ME Pullips (strict/kip) Wod: 3 min to complete (30min cap) 200 m run 1 rope climb ME Power cleans T&G 135/95 (God-185/125) Rest as needed: 5rfr

“Rufio! Rufio! Ru-Fi-OOOO!!!!”

Lift: Power clean + PJ (1+1) 15 min to establish 1rm Wod: 90 sec to complete 10 double Russian KB swings 3 thrusters 185/125-155/105-135/95 ME CALS :AssBike / skerg Rest 1 min 5rft

“Where we’re going, we won’t need eyes to see”

Wod: must be unbroken 1 round of “DT” 155/105-135/95 (God:185/125) 50 double unders 10 burpee to plate (no stand) 2min rest 5rft Gymnastics buyout: 3sx2min ME : your choice Core: 3rounds Static kettle bell deadlifts 1:00 min es Hallow hold 1 min

“Whoopsie Daisy”

Lift: Banded + un-banded DL wk 3/3 3 + 5 x 5s : work to max (T&G) 15 min cap +10-20# Wod: 20 min emom Even: Rowing cals 12/10 Odd: OHS X7 135/95 (G-155/105) (Scale @ 10r) Core buy out: 100 palof press (each side) 2 min gymnastics your choice

“I’m more right than you”

Strength: 15 min to establish 4rm thruster REST 2 min Wod: 5rft 25 Kettle bell swing (If break 5 burpees) 10 ATW Burpees 1 snatch 80-90% of max (Mayybbbeee cleans) Rest 2 min Core buy out: 100 Russian twist – if you break: DON’T

“Peanut Butter River”

Lift: snatch BBG every 90sec x 7r Ps+OHS+Snatch (3+3+2) wod wt: 135/95 (Cleans for mod) Wod: Interval THURSDAY!!!! 30 sec transiting Tabata assault bike 2 min gymnastics (weakness 1) Tabata assault bike 2 min gymnastics (Weakness 2) Tabata assault bike 2 min gymnastics (weakness 3) Core buy out: Suitcase hold 1:00 min each side