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Tabata: 8×20“on/10“off:alt. exercises:1) Box-Jumps | L-Sit (sc.: on Box)2) T2B | Deadhang3) Push-ups | Plank WoD: OTM 16′:1) 12x alt. Landmine Cossack Squats 40/30kg2) 40“ Deadhang3) 12x DB Push-Press 50/35lbs (6/6)4) 12x DB-Snatches 50/35lbs (6/6)

Strength/Skill 22′, for Quality:2-3 sets: 3-5x Push-Jerk 60/40kg~2′ time for: sets of unbroken DU’s/SU’s WOD: AMRAP:2′: T2B (sc.: K2E / K2C)then ME Plank[Score: T2B reps & Plank seconds]1′ Rest2′: Sit-upsthen ME Plank[Score: Sit-ups reps & Plank seconds]

Strength/Skill: 25′:5′ warm-up with easier weight.–> find your 3-5 RM Deadlift 120/85kg WoD: AMRAP 7′12x Hollow Rocks20x DU’s (50x SU’s)

for Quality 10′Practice: turkish get-ups 24/16kg WoD: „Filthy Fifty“:For Time:50x Box Jumps 60/50cm50x Jumping Pull-Ups50x American Kettlebell Swings 16/12kg50x Walking Lunges50x Knees-to-Elbows50x Push Presses 20/15kg50x alt. Snatches 45/25lbs50x Wall Balls 20/14lbs50x Burpees50x Double-Unders (150x SU’s)[Cap 25′ | sc.: 40x reps each]

OTM 10′:1) 30“ Deadhang + 5x T2B2) 30“ Plank + 5x HRPU’s (*weighted / sc.: on Knees) WoD: AMRAP 20′, Teams of 2 (on/off) ladder +1:1x alt. F-Rack Lunges 50/35kg (+1)1x Burpee (+1)1x Russian Twists 20/14lbs (1rep =n l + r)– After every even Round:(2/4/6 reps …) 10x Partner Thrusters 20/14lbs

Strength/Skill:Every 2′ for 4 Rounds:5x Tempo F-Squats 70/45kg @2“ Bottomhold WOD: For time:15x Deadlifts 100/70kg3x Cindy (5x Pull-ups, 10x Push-ups, 15x Squats)10x Deadlifts2x Cindy5x Deadlifts1x Cindy[Cap 14′] Finisher:Rihanna/Eminem – Love the way you lie

Skill/Strength:(5′ warm-up + find starting weight)Every 2,5′ for 4 Rounds:30“ Deadhang8x Hang Clean 50/35kg WoD: OTM 15′:(3′ warm-up + find starting weight)1) 6x Strict Press 40/30kg2) 12-15x Hip Thrusters on MB 1×50/35lbs3) 12-15x T2B

for Quality 16′:– pull up practice, kip, butterflyor – Handstand practiceor – work on your weakness WOD:A) AMRAP 5′20x Floorpress 2×50/35lbsin remainder timerBurpee Broad Jumps (over 5 kg Plate)[score: Burpees]90“ RestB) AMRAP 5′20x Pull-upsin remainder timeWalls Balls 20/14lbs[score: Wallballs]

A) Strength/Skill 6′:Every 2′ for 3 Rounds:8x KB-Pendlay Rows 2x 24/16kg B) EMOM for 6′:6x Burpee Pull-ups4x T2B WOD: 4 RFT: RX@24/16kgEvery 2′: 5x Sit-ups15x KB-Swings15x SDHPs10x KB-Snatch left10x KB-Snatch right5x KB-Thrusters left5x KB-Thruster right[Cap 16′]

Strength/Skill, for Quality 15′:5x Snatch 40/30kg – touch and go(sc.: 10x DB-Snatch 5 left/5 right) WOD:15-12-9-6-3 reps, for time:– Front Squats 60/40kg– Burpees[Cap 10′]