“Sugar is the real gateway drug“

Lift: pj + split jerk (1+2) x5s Into: 3sx3r strict press Wod: 5rft 15 OHS 95/65 6 bfb 25 kettle bell swings Rest 90sec Core buy out: Good mornings 3sx10r

“Stop disappointing your ancestors”

Lift exp: Snatch complex x 5min emom PS + HPS + Snatch balance + Snatch (+wt) Into: 3rm snatch (7-10min cap) Lift 2: 3sx10rm back squat Wod: 5rft (10min cap) 10/7 cals ass.bike 10 db power cleans (50/35) 5 c2b pull-ups

“Taco Tuesday”

Lift: Snatch Hs / Missed lift (15min cap) Wod: 3rft 15min cap 50 double unders 10 cleans 135/95 50’/25’ Hand stand walk Into acc: 3rounds 20 plank pull throughs (kettle bell) 10 kneeling windmills each arm

“This sentence is false”

Lift: W3 C2 bench press 75%x5-85%x3-95%xME-85%x3-75%ME Beat ME reps from wk3 c1 Wod: Cindy full of Grace : 20 min cap 5 rounds Cindy (vest??) 10pc and jerks 3 rft Into Acc: 100 banded pull aparts

“Nobody likes peeps. It’s clearly money laundering”

Lift: W1 C2 (90%+10#) 65%x5-75%x5-85%xME-75%x5-65%ME Beat ME reps from wk1 Wod: 15 min emom 1 round Cindy 1 pc (225/155-155/105-135/95-95/65) Into Acc: Raised toe RDL 3sx10r each leg Core: starfish planks 3sx:30’sec each side

“You think you got a Prius but you’re driving a Tesla”

Lift: Wendler Bench press (exp wk1) 65%x5r 75%x5r 85%x5r+ (Max reps) Into:75%x5r 65%xMEr Wod: Start with 25 cals ass.bike Into:3rft 15 pull-ups G* c2b 7 power cleans 155/105-135/95-95/65 15 box jumps Finish with 25 cals ass.bike Into: ACC: 3r Behind neck tri extensions x 20 Barbell row/ring row 10r (wt) Core: Palof holds 3sx:30sec

“Ass moves mass” (New York accent)

Lift: 1 snatch emom x 10min 5r@65% 5r@70% into: 3att @HS Wod: 235/155-155/105-135/96-G*250/170 Wall ball 10-20-30-40 DEADLIFTS! 21-15-9-3 Into: 100 double unders Into 3r Acc1:Good mornings x 10r (control) Acc2: 40 straight arm pull-aparts Core: Russian twists x 100

“All your base are belong to us”

Lift: OTM Snatch (expwk1) 8min (4min @65% / 4min @70%) -or- work to max After 3 att. @ HS Wod: 15 min amrap 200 m run 15 OHS/FS (95/65 – 75/55) 10 Db power cleans (50/35) Into: Accessory 10 K-bell RDL 30 hanging knee raise 3rounds Core: Side planks 3sx:30’sec each side