A) Skill: 10′, 2 Rounds:2,5′: KB-Snatches 24/16kg(sc.: DB-Snatches)2,5′: TU’s / DU’s /SU’s WoD:40x KB-Snatches 24/16kg (DB: 55/35lbs)500m Run40x Wallballs 20/14lbs500m Run40x T2B500m Run[Cap 20′]

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for Quality 12′ – ASAP (As Slow As Possible):4x B-Squats 50/35kg4x Chin-ups40x SU’sshort Break 30-60” WoD: OTM 18′:1) ME Plank 20/15kg2) 15-20x Russian KB-Swings 32/24kg3) 5-10x HSPU (*Strict, sc.: on Box, Strict DB-Press 2x 45/35lbs, HRPU’s)

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CHOOSE: Strength or Cardio:Strength:3′: find your starting weight–> every 2′ for 12′:Complex @ 60/40kg:1x Clean1x Thruster1x Hang Power Clean1x Push-Press1x F-Squat Cardio:OTM 15′:1: 20-25x Air Squats2: 12-15x Ring Rows3: 8x-10x Burpees Choose FRAN or ANNIE:WOD Strength:“FRAN”:21-15-9 reps, for time:Thrusters 40/30kgPull-ups(Cap 12′) WoD Cardio:“ANNIE”50-40-30-20-10 reps for time:Sit-upsDU’s(Cap 12′)

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Skill: CleanFor Quality 6′1x Power Clean with pause (lift it a bit from the bottom, don’t fall forward, glutes engaged, weight on heels)1x Front Squat with pause (@bottom)1x Squat Clean with pause@60% 1RM30-60” Breakfollowed by for Quality 6′sets of 3-5x Squat Clean 60/40kg (80% 1RM)30-60” Break WoD:A) AMRAP 3′:5x DB Clean + Jerk 2×50/35lbs75x DU’s…

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for Quality 12′:– ~1′ Hollow (*Adv.: weighted)– max unbroken T2B– ~ 2′ DU’s/ SU’s (try to stay unbroken)1′ Break WoD: EMOM for 20′5x HSPU (*Strict, sc.: on Box, oder HRPU’s)5x Burpees15x Squats (reduce til zero, if not possible anymore)

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Strength:(3′ warm-up + find weight)Every 2′ for 4 Rounds:5x Strict Press 40/30kg10x alt. Lunges 40/30kg WOD: for time, Teams of 2: RX@20/14lbs100x MB-Russian Twists (on/off, one rep = r + l)500m MB-Partnerrun (Team carries one Medball)100x Partner Thrusters100x Partner Medball Sit-ups500m MB-Partnerrun (Team carries one Medball)100x Wallballs (on/off)[Cap 20′, score: time]

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OTM 15′; 45”on/15”off:1) Shoulder ABC “A” or “V”2) DB-Clean + Jerk 2×50/35lbs3) Hollow WoD: Amrap 15′:20x Burpees over KB20x Goblet Squats 24/1620x Push ups on KB20x SDHP 24/1620x Russian KB-Swing 24/1620x KB-Push Press (10 each side) 24/16

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For Quality – continious movement 13′:– 1′ Maxweight Plank 20/15kg (weight on glutes)– Floorpress 2x 50/35lbs– Low Slides~ 1′ Break WoD: OTM 15′:1) 6x Push-Press 60/40kg2) 12x Sumo Squats 35/25lbs (broad stance, toes out)3) 16x Side to Side Squat

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A) OTM 15′1) ME one unbroken set of Ring Dips2)15-20x Squats3) 30” Hollow B) WOD, for time:50x Wallballs 20/14lbs10x Pull-ups (*5 muscle ups) 40x KTE 8x Pull-ups (4 muscle ups)30x Thrusters 40/30kg6x Pull-ups (3 muscle ups) 20x Burpees 4x Pull-ups (2 muscle ups)10x HRPUs2x Pull-ups (1 muscle ups)[Cap 15′]

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for Quality 12′:stes of 3-5 Barbell Snatches 40/30kg(Beginner: practice Dumbell Snatches 50/35lbs) Mini Murph:Buy in: 500m Runthen 5 Rounds:10x Pull-ups20x Push-ups30x SquatsCash-Out: 500m Run[Cap 24′]

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