Strength, for Quality:sets of 5 reps S2O 60/40kg(10′) WoD:Amrap 2 rounds:1,5′ HRPUs1,5′ Sit-ups1,5′ Row for cal (or Burpees)1,5′ KB-Swings 24/16kg1,5′ T2B1,5′ Break10” Break beetween exercises[20′]

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for Quality 10′:5x unbroken Power Cleans(find weight for Workout, unbroken should be possible)5x PUs (*MUs)30-60” Break WoD:“Hulk Hogan”Every 2 minutes for 20 mins:3x Muscle ups (SC.: C2B, PUs)5x Power Cleans 80/60kg7x BurpeesScore is total number of two-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 10 rounds your…

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OTM 15′:1) 8-12x Box-Jumps 60/50cm2) 8-12x Floorpress 2x 50/35lbs3) 15-20x HollowRocks WoD: “DECK of CARDS”:for time:Teams of 2 (on/off):Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)♥ = Burpees♠ = DB-Push-Press 2×45/25lbs♦ = KB-Swings 32/24kg♣ = DB-Squats 2×45/25lbsJoker…

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Complex: Every 2′ for 6 Rds:(5′ warm-up + find weight)3x F-Squats3x Push-Press3x ThrustersRx @ 50/35kg WoD: Amrap 12′:Buy in: Run 500m (333x SU’s)21x KB-Swings 24/16kg15x Push-ups9x Goblet Squats 24/16kg Sally (Olympic Sit-ups)

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Strength:Every 2′ for 6 rds:6-8x Hangsquatclean 50/35kggo heavy –> to 6 RM OTM 15′:1) 10x Ring Push-ups2) 20x alt. walking Lunges (*20/14lbs)3) 30x Tip Toes

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For Quality: good paced Run and Reps for Quality4’30” time @ each station:#1) 500m Run + Practice DU’s/SU’s#2) 500m Run + Pull-ups#3) 500m Run + Pistols (sc.: assisted/ Squats)#4) 500m Run + DB-Clean 2×50/35lbs30” Break beetween stations[20′] — BREAK — WoD: AMRAP 8′, ladder+11x KB-Swing 24/16kg (+1)1x Sit-ups (+1)EMOM: 5x Burpee

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OTM 15′:1: 10x Deadlift 80/55kg [70% RM]2: 10x Burpees3: 10-15x Ring Rows Choose FRAN or ANNIE:WOD Strength:“FRAN”:21-15-9 reps, for time:Thrusters 42,5/30kgPull-ups[Cap 12′] WoD Cardio:“ANNIE”50-40-30-20-10 reps for time:Sit-upsDU’s (SU’s*3: 150, 120, ….)[Cap 12′]

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OTM for 12′:1) 4-6x Wheels of Hell (slow)2) 30” Hollow3) 8-12x Candlesticks (sc. 15-20x Sit-ups, *Adv.: 1-leg) WOD:5 RFT:6x Push-Press 60/40kg6x alt. F-Rack-Lunges 60/40kg30x Sit-ups (25x V-ups)(Cap 15′)

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Every 2′ for 6 Rounds:(5′ warm-up + find weight)Complex: @60/40kg2x Thruster2x F-Squat2x Push-Pressoff complex: 30” Beetle WoD; AMRAP: 18′, increasing Ladder, Teams of 2:(first 9′: on/rope-jump, second 9′: on/off)2x Wallballs 20/14lbs (+2)2x alt. Dumbbell Snatches 50/35lbs (+2)

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OTM 12′:1) 10x Hip-Thrusters on MB /w DB 50/35lbs2) 10x 1-Hand DB-Thursters 50/35lbs 5/53) 10-15x Push-ups (‘on MB / ** HSPU’s) WoD:E3MOM til Death for 15′ (5 Rounds),Ladder +1/+3:2 Rounds of:6x Squatclean 50/35kg(+1)6x T2B (+3)

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