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For Quality, Skill/Strength:Every 2,5′ for 2 Rounds:1) Kipping/Strict Pull-ups / (*MU’s)2) SU’s/DU’s3) Clean + Jerk 60/40kg[15′] WoD: Grettel:10 RFT:3x Clean + Jerk 60/40kg3x Burpees over Bar[Cap 10′](if you did not finish the workout, finish the Burpees, until you reach a total of 30 | Clean from ground, no Squatclean necessary)

OTM 9′:1: 8-12x Box-Jumps 60/50cm2: 8-12x HRPUs3: 15-20x Hollow Rocks WoD:Teams of 2 (on/off):25′ AMRAP:Buy in: 58x Burpees300x Single Unders80x KB Swings 24/16kg60x Wallballs 20/14lbs40x 1-arm KB Push Press 24/16kg20x T2B

WoD: „Barbara“5 Rounds For Time:20x Pull-Ups30x Push-Ups40x Sit-Ups50x Air Squatsexactly 3′ Rest[Cap 45′]

Core: 3 Rounds:15“ V-ups / Tuck-ups30“ Flutter Kicks15“ Toe Touches30“ Sit-ups15“ alt. Heel Touches30“ Break WoD: OTM 28′ (4 Rounds):1) 11x alt. Devil Presses (1×50/35lbs) into Push-Up Hold2) 11x alt. KB-Thrusters (2×24/16kg) into Farmer’s Walk Hold3) 11x Body Saw into Plank Hold4) 11x Alternating Lunges into Wall Sit5) 11x Sprinter Sit-Ups into Pogos6) 11x alt.…

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WOD: “12 BARS OF CHRISTMAS”, for time:Complete each exercise in ascending order then work back down, adding one exercise per round.  (5′ warm-up + find weight / RX @ 42,5/30kg)1 Deadlift2 Hang Power Cleans3 Front Squats4 Strict Presses5 Back Squats6 Push Presses7 Thrusters8 Squat Cleans9 Push Jerks10 Hang Power Snatches(sc.: Hang Power Cleans)11 Overhead Squats(sc.:…

Strength:Every 2′ for 5 Rounds:5x Deadlift 110/75kg5x Strict Pull-ups (*C2B / *slow) WoD: „DECK of CARDS“:for time:Teams of 2 (on/off):♥ = Burpees♠ = Sit-ups♦ = DB-Clean + Jerk 1x 50/35lbs♣ = DB-Thrusters 1x 50/35lbsJoker = 0 reps, next reps x2[Cap 20′]

A) For Quality 12′:15x KB-Swings 24/16kg15x Sit-ups (*“Strict“)15x Hollow Rocks1′ Plank B) AMRAP 12′:1x strict pull-up, 2x push-ups, 3x squats2x strict pull-ups, 4x push-ups, 6x squats3x strict pull-ups, 6x push-ups, 9x squats4x, 8x, 12×5, 10, 15xEtc.

OTM 15′:1) 8-12x Floorpress 2×50/35lbs2) 12-15x Ring Rows 3) 8-12x Strict Press 40/30kg OTM 16: 45“on/15“off1) Ring Leg Extensions2) alt. DB-Snatches 50/35lbs3) Box-Jumps 60/50cm4) Handstand-Hold (sc.: Headstand, Box, Plank)

OTM 15′:1) 5x Thrusters 50/35kg2) 10-15x Side Raises 2x 2,5/1,25kg3) 45“ Sus/DU’s WoD:Tabata: 8x 20“on/10“off:1) HSPU’S (On Box / Pike-PU’s / HRPU’s)(short Break)2) DB-Squats 2×50/35lbs(short Break)3) T2B