WOD: For Time: Teams of 2 on/off33x Pull-ups66x Wallballs 20/14lbs99x KB-Swings 24/16kg Break/Switch Penalty:2 Rounds EACH:5x Burpees10x DU’s / 25x SU’s[CAP 20′]

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Bear Complex:A) 5′ warm up find starting weightB) Every 3,5′, 4 rounds:7 sets of the following sequence(Power Clean)Front SquatPush PressBack SquatPush Press4 rounds – work up to max load . Clean Touch & Go from the ground, no Squatclean + direct Thruster –> stand first WoD: HRPUs VS KB-SwingsEMOM til Death for 16′:odd: 12x HRPU’s…

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OTM 15′: 45”on/15”off1) Box-Jumps 60/50cm2) Shoulder ABC (5x E + 5x A or V) 2x,2,5/1,25kg3) Hollow WoD: OTM 12′:(5′ warm-up + find weight)1) 6x F-Squats 60/40kg2) 6x Pull-ups + 6x T2B (*Adv.: 6x T2B-Pull-up) 3) 6x Burpees + 6x HRPU’s (* Adv.: HSPU’s)

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for Quality 10′ / Chest/Shoulder Opener:10x Band Pull Aparts green/blue10x Superman T’s10x Reverse Snow Angels10x Pull-up Swings10x PVC Shoulder Dislocks30-60” Break WoD: AMRAP, 2 Rounds:1′: Floorpress 2×50/35lbs on MB2′: alt. T2B (Legs alt.)3′: alt. DB-Snatch + reverse Lunge 50/35lbs3′ Break

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For Quality 15′: “HardCore”:12x KB- Russian Twists 20/12kg12x “Strict”-Sit-ups50x Flutter Kicks1′ High-Plank + 5 slow(!) Push-ups1′ Break WoD: 3 Rds:1′ Row for Cal1′ Wallballs 20/14lbs1′ Burpees1′ KB-Swings 24/16kg1′ Break / 15” Break beetween exercises

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Complex:5′ for warm-up and find starting weightEvery 2′ for 6 Rounds:3x Strict-Press6x Thruster (Sc.: F-Squat)3x Push-PressRx@ 50/35kg WoD: AMRAP 5′:10x Sit-ups15x Wallballs 20/14lbsBREAK 3′AMRAP 5′10x Burpees30x DU’s/75x SU’s

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Technique, for Quality.Every 2′ for 3 Rounds (12′):1) Kipping PU / MU’s2) KB (DB) -Snatches 24/16kg (50/35lbs) WoD: for time:(RX: KB 24/16kg / DB: 55/35lbs)21-15-9 reps– KB Swings– KB Cleans– KB Snatches– Burpees– T2B[Cap 16′]

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3 Rounds: 40”on/20”off1) alt. Lunges2) Push ups3) Box jumps 60/50cm4) Burpees5) Wall sit WoD: AMRAP 16′500m Run6x Strict Pull-ups12x Burpees18x SDHP 32/24kg

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WoD: OTM 30′:(5′ warm-up + find weights)1) 15x DB-OH-Squat right 35/25lbs2) 15x DB-OH-Squat left 35/25lbs3) 5x Deadlifts 120/80kg4) max alt. reverse Lunges5) 50x DU’s / 100x SUs6) Break

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For Quality 12′:5x Clean + Jerk 60/40kg5x Strict Pull-ups (*Adv.: Slow!)1′ Hollow1′ Break WoD:A: AMRAP 5′6x Ring Dips (Sc.: Bands, on Box)16x KB-Swings3′ BreakB: AMRAP 5′6x DB-Thrusters 2×50/35lbs (KB 24/16kg)16x V-ups (Sc.: Sit-ups)

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