“Untied states of Amnesia”

Wod: 1 min Max cals : ski erg 21 dips + Pistols (double for Air squats ) 1 min Max cals 15 Dips + pistols 1 min Max cals 9 Dips + pistols Into HS:10 min to est Clean Into:3r 50′ HSW 35 sit ups

“Apple cider season ≈ Diarrhea season”

Lift: 20 rm back squat Wod: 20 mins to complete 3rft 400 m run 21 kettle bell swings 12 Pull-ups Remaining time: Complete as many rounds as possible: 3 deadlifts @ 315/315-225/155-155/05 10 cals assault bike

“Red pilled”

Lift: Full snatch 1r every 2 min x 10min Drop set: 5r emom/:45sec :30r Ps @135/95-95/65 Wod: 4 rft Back squat x 11 (BW-135/95-95/65) Dips x 15 400 m run 2 min test Your choice Core: 100 t spine extensions (banded)

“Next vacation: reeducation camp”

Wod: 15 min amrap 3 muscle ups / 7 pull-ups/c2b 20 double unders 15 Ttb 20 double unders 20 kettle bell swings Row 500 Into: HS BACK SQUAT After 3sx3r@80-90% of BS Core buy out: Horizontal hallow hold on rig (box) 5sx:15-:30 sec hold

“Vampires hate geometry”

Lift: CJ : 1r every 2 min x10min After: 6min emom x 5r @135/95 Wod: 3rft (315/225-275/185-225/155) Deadlift x 21-15-9 HSW x 50’ Into: 7 min amrap Rope climbs G: Legless Buy out: Give a hug to someone And barbell sit ups 3sx15r

“Hold a grudge till you die: Be a man”

Lift: Full snatch 1r every 2 min x 10min Drop set: 6 min emom: Ps @135/95-95/65 (Isabel) Wod: with vest Pull-ups x 15 (G:C2B) Box step overs x 20 (or wall ball) Pushups x 25 3rft Into: 50 cals assault bike as fast as possible Core: Side plank crunches 100 (50/50)

“The Dopper”

Wod: 23 min amrap 20/15 cals assault bike 3 BS @ 275/185-225/155-135/95 G:? 50 double unders 50’ HSW / bear crawl / wall walk 2min test wk2: Retest

“You hate it don’t you”

Wod: 5rft :every break 3 burpees at end of Wod* 1 round DT (155/105-135/95-95/65)* 50 double unders * 20 lunge jumps * Rest 2 min Then: 3 attempts @10rm deadlift (full reset) 10 min cap Then: 3MU / 5 pull-ups :every min x10min Buy outside: Ab rollout (barbell) 3sx10r

“3.5 Trillion. Cooool”

Lift: Snatch + OHS (2+1) every 2 min x 10min Drop set: 80-90% 1 snarch emom x 5 min Wod:15 min emom 1 pc 2 Fs 3 pj 155/105-135/95-95/65 G:185/125 If fail round, move to max cals assault bike Core: Banded planks 3sx1min

“Watching people eat”

Skill: (Wod focus practice) Strength: kipping practice KIP:5sxME Strict C2b: Bw/band 5sx3-5r Skill: Bar muscle ups Strict : 5sx3r Kip : 5sx3r Wod: Amanda (135/95-95/65) 9-7-5 Ring muscle ups + snatches Into: +10# 3 attempts @10rm deadlift (full reset) 10 min cap Buy outside: Ab rollout (barbell) 3sx10r