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Strength:Every 2′ for 6 Rounds:8x DB Strict Press 2×45/25lbs (KB:2×20/12kg)16x alt. F-Rack Lunges 2×45/25lbs (KB: 2×20/12kg)–> go heavy WoD:AMRAP 14′, Teams of 2:E2MOM (inluded minute 0): 6x Squatclean 70/45kg (on/off)you go – i go:6x HSPUs (sc.: Box, HRPUs / *Strict)12x Deadlift 70/45kg24x DU’s/72x SU’s

Strength/Skill 15′, for Quality:5x Thrusters 50/35kg10x G2O 20/15kg1′ Rest WOD, for time:45x Pull-ups90x Wallballs 20/14lbs90x Sit-ups(partition the reps in any way)[Cap 15′, score: time or reps]

Strength/Skill:Every 2 for 5 Rounds:5-8x Deadlifts 100/70kg WoD: OTM 15′:1) 14x T2B2) 14x American KB-Swings 24/16kg3) 14x alt. Lunges(*weighted)

Skill/Strength 30′:Sets of 3-5 reps: Clean + Jerk 60/40kg1-2′ Break beetween heavy stes –> put this Workout somewhere into the Skill/Strength-Part:WOD: 21-15-9 reps, for time:– Box Jumps 60/50cm– S2O 50/35kg[Cap 10′]

Strength/Skill:Every 2′ for 4 Rounds:5x F-Squats 70/45kg A) EMOM for 6′:4x Clusters 50/35kg8x Hollow Rocks B) WOD: AMRAP 8′:10x KB-Snatches 20/12kg 5/5 (DB: 50/35lbs)9x Pull-ups8x HSPU’s(sc.: 30“ HS-Hold, 8x DB-Strict Press 2x 35/25lbs)

OTM 8′:1) 5x unbroken Thrusters 42,5/30kg2) 20-45x DU’s / 90x SU’s WOD: Deck of Cards – FRAN:Teams of 2 (on/off):Black Cards – Thrusters 42,5/30kgRed Cards – Pull-ups(values on Black/Red Cards determines the number of reps)Picture Card – 10x Burpees(Ace/King/Queen, … )Joker – 500m Partnerrun(one can run faster and continue with the cards before the other…

OTM 12′:1) 8-12x Box-Jumps 60/50cm2) 8-12x Band Pull-Aparts green/blue3) ME Plank (sc.: on Knees / *1-leg 30/30) WOD: 5 RFT:20x Wall Balls 20/14lbs20x Push-Ups80x DU’s / 200x SU’s[Cap 25′]

For Quality, continuous movement 12′:ME T2B (sc.: Legs/Knees as high as possible)~ 10x Push-ups(Chest to Ground! sc.: on Knees, on Box | * weighted)2′ SU’s / DU’s30-60“ Break Wod: OTM 15′:stay 5 intervalls on one exercise, then switch:1) 5x Snatch 40/30kg(sc: 10x DB-Snatches 50/35lbs 5/5)2) 10x alt. F-Rack Lunges 40/30kg3) 10x Burpees

WOD:For time, descending ladder:30x (-3) Sit-ups20x (-2) Step-ups 50/35lbs | 60/50cm10x (-1) Pull-ups(*Adv.: GHD, 65lbs/45lbs, C2B pull-ups)[Cap 28′]

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