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“Happy Birthday Liz!!!”

Wod1: 3rounds 400m run 1 Bear Complex (work to max) Lift: Open lift HS single any lift Wod2: 5r 10 burpees 10 kettle bell swings Buy out: 30 strict pull-ups for time

“Become Ungovernable”

Wod1: 15min amrap 400m run 25’ HSW / 1 ramp 1 rope climb Wod2: 15 min cap 30 bear complex 95/65-75/55-45/35 Every time bar drops: 3mu / 5c2b Wod3: remaining time HS power snatch

“Henna tattoo that says forever”

Wod: 2emom x 6rounds (10min) 3 wall walks 10 Single arm snatch (50/35) Box step overs for rest of time Wod: MEReps :30sec each x 7r (18min) Power clean and jerk (135/95) Pull-ups DUs 2 min rest Lift: 10rm back squat

“San Fran for the win”

Wod: 2emom x 5rounds (10min) 3 muscle ups / 5 pull-ups 5 power snatch (95/65) Rest of time Single unders Wod: 8 min amrap 3 wall walks 7 Deadlifts 225/155 11 BJ overs Lift: 20rm back squat

“It’s Adam and Eve not Florence and the Machine”

Wod: 2 rounds 5 thrusters 135/95 115/75 3 ring muscle ups 50 DUs Rest 3 mins 3 rounds 7 thrusters 115/75-95/65 6 C2b pull-ups 40 DUs Rest 3 min 4 rounds 9 thrusters 95/65-75/55 9 pull-ups 30 DUs Into: 1 rm Thruster

“But I am le tired”

Wod: 10 min emom 2 muscle ups / 3 C2b 30 DUs Death by burpee Wod: 10 min 10 Cals on erg 5 power snatches 95/65-75/55 Each round add 2 power snatches Into: 50 HSPU After: 10 min to est 3rm BS

“I miss MySpace”

Primer: 10 min amrap 3 wall walks 200m run 1 bear complex Wod: 9-7-5 (8 min cap) Cluster + MU / C2b pull-ups 155/105-135/95-96/65-75/55G*? Into: 8min cap 2000m row Rest 5 min Wod2: 3 rounds for time 25 wall balls 10 shuttle runs

“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

“Smoking makes you look cool”

Wod 1: 10 min amrap Shuttle run x 10 (DB=1) Double tap bjo wall walk x 3 Wod 2: 10 min to est 3rm thruster Wod 3: 7min cap (yeah it’s tight) 50 cal 50 BFB

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