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A) For Quality 13′:5x Hang Squat Clean 50/35kg10x Pull-ups15x Hollow Rocks~90“ Break B) WoD:6 RFT:6x alt F-Rack Lunges 50/35kg6x Burpees6x Russian Twists (1rep = r + l)partitioned any way in the workout: 60x Wallballs 20/14lbs[Cap 13′][score: time or reps left]

HERO WoD „The Don“:For Time66x Deadlifts 50/35kg66x Box Jump 60/50cm66x Kettlebell Swings 24/16kg66x Knees-to-Elbows66x Sit-Ups66x Pull-Ups66x Thrusters 25/15kg66x Wall Ball Shots 20/14lbs66x Burpees66x Double-Unders(scaled: 44x Reps or Teams of 2 (on/off))[Cap 44′]

Strength: DL(5′ warm-up+find starting weight)Every 2,5′ for 5 Rounds:5-5-5-3-3[17,5′] WoD: Tabata 8x 20“on/10“off#1) Wallballs 20/14lbs(short Break)#2) Jumping Lunges(short Break)#3) HSPU’s (sc.: on Box, HRPUs)

OTM 15′:1) 8-12x Box-Jumps 60/50cm (sc.: Step-ups)2) 5x slow Good Mornings 20/15kg3) 5x Strict slow T2B WoD: AMRAP 14′:Teams of 2, you go – i go, ladder +11x Power Clean 60/40kg (+1)1x Burpee over Bar (+1)1x F-Squat 60/40kg (+1)

OTM 12′, 45“on/15“off:1: Jump + Land to Split-Jerk Position2: Strict Shoulder Press in Split-Jerk Position 20/15kg3: Split-Jerk 20/15kg WoD: Strength:Every 2.5′ for 5 Rounds:5x Jerk (*Splt Jerk) 60/40kg[12,5′] Finisher:100x DU’s (300xSU’s) + 500m Run

Strength/Skill: Every 90“ for 5 Rounds:Hangclusters 60/40kg10-8-6-4-2 reps[12′] WoD: OTM 18′:1) 8-12x Pike-ups (sc.: static hold 2x ~10-15“)2) 8-12x Band Pull-aparts green/blue3) 8-12x Overhead Lunges 1x 50/35lbs(4-6x right/ 4-6x left arm)

OTM 12′, 40“on/20“off:1) alt. Heel Touches2) T2B3) Lying Hip-Raises4) Thread the Needle 20“/20“ (Scaled: in Bankstellung) Tabata 10×20“on/10“off#1) weighted Box Step ups 1×50/35lbs(short Break)#2) Burpees(short Break)#3) DU’s /SU’s/3

Strength, 15′:find 5 RM F-Squats / OHSwarm-up:10reps ~50% (easy)8reps ~70% (medium)5 reps ~80% (hard but possible) Start to find your 5 RM.1-2‘ Break beetween heavy sets.(Time 15‘) WoD: 5 Rounds for time:10x alt. KB(DB)-Lunges 1×24/16kg(55/35lbs)10x V-ups10x alt. KB(DB)-Snatches 24/16kg (55lbs/35lbs)then…Cashout: ME Burpees[Cap 10′, score: Burpees]

OTM, 5 Rounds:1) 8-10x Floorpress 2x 55/35lbs2) 6x Slow Good Mornings 40/30kg3) 40“ Dead Hang on Bar Amrap 11′, ladder+2:2x alt. Lunges 40/30kg (+2)2x Burpees over Bar (+2)15x DU’s/45xSU’s

Skill 10′:sets of 5 reps:Clean + Jerk or Snatch 50/35kg WOD:1)AMRAP/2)OTM Mix for 20′:Teams of 2, Partners switch each Minute.1) AMRAP5x Pull-ups10x Push-ups15x Squats2) OTM: 5x G2O 50/35kg(Clean and Jerk or Snatch)