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For Quality 14′:(start easy and get heavier)5x Clean 60/40kg (sc.: 15x SDHP 32/24kg)8x DB/(KB)-Strict-Press 2×35/25lbs (*HSPUs)(short Break) WOD A:AMRAP 7′, ladder +3:3x alt. DB-Clean 50/35lbs (+3)3x V-ups (+3)BREAK 3′WOD B (18.5 = 12.5 = 11.6):AMRAP 7′, ladder +3:3x thrusters 45/30kg (+3)3x chest-to-bar pull-ups (+3)(sc.: jumping chin-over-bar pull-ups)

OTM 8′:1: 1x Hang Clean + 2x F-Squats 60/40kg2: 45“ Dead Hang on Bar (*+1x Pull-up) WOD (two part workout):A) 4 RFT:8x alt. Front Rack Lunges 50/35kg8x Burpees8x Front Rack Lunges 50/35kg8x Burpees8x Pull-ups (* Bar Muscle-ups)[Cap 14′]B) Once the 4 rounds are completed or 14′ went by, use the remaining time to find max…

OTM 15′:1) 30“ Hollow2) 12x Bulgarian Split Squats (6/6)3) 10x Band Pull-Aparts green/blue WoD: Tabata:1) Jumping B-Squats 35/25kg (sc.: no Jump)2) HRPUs / (*HSPUs)3) DU’s / SU’/34) Plank

OTM 15′:1) 5-10x HSPU’s(sc.: DB-Strict Presses 2×35/25lbs / HRPU’s)1) 8-12x Box-Jumps 60/50cm3) 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♣…

Skill: OHS – 15′:series of 5 reps, go deep + controlled1-2′ Break beetween heavy sets(sc.: F-Squats) WoD:Teams of 2, on/plank:Amrap 16′:10x F-Squats 50/35kg (*Adv.: 10x OHS 40/30kg)20x Wallballs 20/14lbs50x Dus / 100x Sus

WoD: OTM 12′:1) 10x Floorpress 50/35lbs + 5-10x Push-ups2) 5x Strict Pull-ups + 5x Slow Leg Raises on Bar (sc.: Knee raises)3) 30“Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats) WoD: OTM 15′:1) 8-10x Thruster 40/30kg2) 15x Russian KB-Swings 32/24kg3) 30“ Hollow

Strength/Skill: Complex Barbell:(5′ warm up + find starting weight)Every 90“ for 6 Rounds, for Quality:3x Snatch Highpull 40/30kg3x Snatch 40/30kg3x OHS 40/30kg(sc.: with Clean and F-Squats 60/40kg)[14′] WoD:AMRAP 12′:AddOn: once after 3 Rounds: 500m Run10x V-ups10x Push-ups20x Squats20x KB-Swings 24/16kgFinisher: easy 500m Run

OTM 6′:1) 6-8x OH-Squats + Shoulder Dislock in Bottom Position2) 8-12x Band Pull-Aparts WoD:Buy in: 96x Russian KB-Swings 24/16kg then 6 Rounds of:2x Bear Complex 50/35kg(*1x Power Clean1x F-Squat1x Push-Press1x B-Squat1x Push-Press)52x DU’s (130x SU’s) directly into, 8 Rounds:9x Up-Downs22x Air Squats Cash-Out:70x alternating DB Snatches 50/35lbs[Cap 35′]

OTM 12′:1) 8-12x Box Jumps 60/50cm2) 8-12x Band Pull-Aparts Green/blue3) 8-12x Push-ups WoD: „Oleta“10 RFT:9 Hang Power Clean 43/30kg8x Push-Press 43/30kg13x Air Squats[Cap 15′]

OTM 6′, 40“on/20“off:1) Hip Thrusters on MB 1×50/35lbs2) alt. DB-Snatches 1x 50/35lbs WoD:work parallel – switch after exercise one is finished:A) AMRAP 7′30m Squat + Broad JumpsME Floopress on MB 2×50/35lbs2,5′ BreakB) AMRAP 7′60x DU’s/150x SU’sME DB-Thrusters 2x 50/35lbs2,5′ BreakC) AMRAP 7′90x Jumping JacksME Burpee DL 2x 50/35lbs[26′ / score: all ME reps.]