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A) OTM 10′:1) 6-8x Floorpress 2×50/35lbs + Drop Set: Push-ups2) 40“ DU’s/SU’s WOD: B) AMRAP 10′Ladder +55x Wallballs 20/14lbs (+5)5x Americn KB-Swings 24/16kg (+5)

Skill/Strength:Complex, for Quality 14′:RX 60/40kg – unbroken complex should be possible:2x Hang Power Clean3x F-Squats2x Hang Squat Clean3x F-Squats1-2′ Break beetween heavy sets WoD: OTM 16′:1) 40“ Wall-Sit (*Adv.: alt. Legs 20/20)2) 10x DB Hip-Thrust on MB 1×65/45lbs3) 10x Iron Cross Squats 2x 2,5/1,25kg4) 10-15x T2B

For Quality 10′:5x Pull-ups @ 2“down10x Strict Press 1×50/35lbs (5/5)10x DB F-Rack-Lunges 1×50/35lbs (*OH 5 right arm/5 left arm)~ 60“ Break WoD: AMRAP 22′, Teams of 2 (on/off), ladder+2:2x Burpee (+2)2x Squat (+2)2x Sit-up (+2)(Up to (including) 20 total reps of each exercise, teammate1 has to do 50% of the reps, before Teammate2 starts with…

OTM 10′:1: 1x Hang Clean + 2x F-Squats 60/40kg2: 45“ Dead Hang on Bar (*+1x Pull-up) WOD (two part workout):A)3 RFT:8x alt. Front Rack Lunges 50/35kg8x Burpees8x Front Rack Lunges 50/35kg8x Burpees8x Pull-ups (* Bar Muscle-ups)[Cap 12′] B)Once the 3 rounds are completed or 12′ went by, use the remaining time to find max weight…

OTM 15′, RX@ 20/15kg1) 5-8x Behind the Neck Press (Snatchgrip)2) 5-8x Overhead-Squats3) 5-8x Snatch Balance4) Practice: Tall-Snatch (Start: Hip, pull-the Ellbows up + Pull- yourself under fast)5) Practice: Hang-Squatsnatch (*Snatch from the Floor) WoD: OTM 12′:1) 10-14x alt. DB-Snatches 50/35lbs(* 4-5x Barbell Snatches 50/35kg)2) 15-20x HollowRocks

For Quality 10′, „Oh My Core“:15-20x Straight Leg Sit-ups60“ Plank~ 30“ Break WoD: 5 RFT:Buy in: 12x Weihnachtsburpees5x Deck Squats 1x 50/35lbs10x 1-arm Devil-Presses 1x 50/35lbs50x DU’s / 150x SU’s[Cap 14′]

Skill/Strength:Every 90“ for 5 Rounds:6x Snatches 40/30kg(sc.: 12x DB-Snatches 50/35lbs 6/6) WoD: OTM 20′, for Quality: 40“on/20“off:1) Ladder Drill (Icky Shuffle or Hop in-out)2) Strict Pull-ups (* Rope Climbs)3) Hip Thrusters 50/35lbs on MB4) alt. Reverse Lunge + Squat (*+Pistol)

A) OTM 12′:1) 5x SDHPs 42,5/30kg2) 10x HRPUs (sc.: on Knees, HSPU’s) 3) 15 Sit-ups (Strict) B) WoD: Strict FRAN21-15-9 reps for time:– Thrusters 42,5/30kg– Strict Pull-ups[Cap 12′]

OTM 8′:1) 10x alt. DB-Snatches 50/35lbs(KB: 24/16kg)2) 15-20x Hollow Rocks WoD: AMRAP: Teams of 2, „Roll the Dice“Roll two dices for the repetitions, roll them again for the exercise.You go – i go:2: Choose an existing Exercise3: Shoulder 2 Overhead 40/30kg4: Mountain Climber5: F-Squat 40/30kg6: V-up7: Burpees8: Power Clean 40/30kg9: Pull-ups10: HRPU’s (*HSPU’s)11: T2B12: Choose…

Strength/Skill:Complex:every 90“ for 6 Rounds:(5′ warm-up + find starting weight):3x Clean 60/40kg (*Snatch 45/30kg) 3x F-Squat 60/40kg (*OHS 45/30kg) WoD: OTM 15′:1) 5-10x Pull-ups / Chin-ups2) 10-15x Wallballs (*+ alt. Revers-Lunge) 20/14lbs3) 15-20x KB-Swings 24/16kg