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OTM 15′1) 30“ Headstand/Handstandhold2) 15-20x HollowRocks3) 8x alt. DB-Snatches (*5x Barbell Snatches 35/25kg) WoD:8 RFT:5x Burpees6x T2B10x alt. DB-Snatches 50/35lbs(*Adv.: 7x Barbell Snatches 35/25kg)[CaP 14′]

OTM 15′:1) Tempo Pull-ups @21×12) 15x Wallballs 20/14lbs3) 15x V-ups (5′ warm-up, find starting weight)WOD: StrengthB- or F-Squats3 – 3 – 3 – 3 – 3–> establish your 3(-5) RM(score: 3(-5) RM)[15′]

Strength 15′:Deadlifts 100/70kgSets of unbroken 8 reps1-2′ Break beetween heavy sets WoD:A: AMRAP 5′6x Ring Dips (Sc.: Bands, on Box)16x KB-Swings3′ BreakB: AMRAP 5′6x DB-Thrusters 55/35lbs (KB 24/16kg)16x V-ups (Sc.: Sit-ups)

OTM 12′1) 8-12x Box-Jumps 60/50cm2) 8-12x Landmine Twists 35/25kg3) 8-12x Leg Raises (*Adv.: +Toe Touches) WoD:Jumping Haymaker:4 sets on a 3:30 running clock:(Caps: 3:30 | 7:00 | 10:30 | 14:00)120x SU’s / 60x DU’s10x Burpees over Bar4x Thrusters 60/40kg (+1)(original: 70/47,5kg)Rest for the remaining time[score: total time]

For Quality 8′:Practice Hang Power Clean (sets of 7 reps) WoD: „Prototype“For time:Buy in: 500m Run (or 150x JJs)4 Rounds:21x Push-ups14x F-Rack Lunges 50/35kg7x Hang Power Clean 50/35kgCashout: 1000m Run (or 300x JJs)[Cap 22′]

OTM 9′:1) 8-12x Floorpress 2x 50/35lbs2) 8-12x G2O 20/15kg3) Sideplank 30“l/30“r Tabata 80x 20“Teams of 2, (alternate Intervsalls on/off)Roll the dice for your Teammate:1: KB-Swings 24/16kg2: Russian Twists 24/16kg3: alt. Lunges 24/16kg4: T2B5: Pull-ups6: Sit-ups[27′ score: all reps together]

For Quality 12′:3x Wallwalks6x Devil Presses 50/35lbs (3/3)9x Pull-ups120x SU’s (*Adv.: 40-60x DU’s)~ 60“ Break WoD: For time:50-40-30-20-10 reps– Push-ups– Handstand (seconds)(*Freestanding / sc.: Handstand/Headstand/Plank )[Cap 16′]

Legs: AMRAP 15′: „CHAD15“DB-Box Step-ups 20lbs/15lbs | 50cm(nur zur Info 🙂 original: „CHAD“ For time:1000x Box Step-ups/w a 45lbs/35lbs Backpack | 50cm ) WoD: OTM 15′, 45“on/15“off:1) 5x T2B + 5x Pull-ups (*Adv.: 5x Kipping PU into T2B)2) 4-5x Ladder Drill (Icky Shuffle or Hop in-out)3) 15x Sit-ups

Complex:Every 2′ for 6 Rounds:8-10x KB-Swings 24/16kg8-10x Goblet Squats 24/16kg8-10x Leg Raisesor(* Clean Technique 12′every 2′ for 6 Rounds:2-3x High Hang Clean 50/352-3x Mid Hang Clean 50/352-3x Low Hang Clean 50/35) WoD:EMOM til death for 7′:6x KB-Swings(+2) 24/16kgBreak 2,5′EMOM til death for 7′:6x Burpees (+2)

Complex, Strict Press:Every 2′ for 4 Rounds:#1: 15x 30/20kg#2: 10x 40/25kg#3: 7x 50/30kg#4: 3-5x 60/40kg–> get heavy WoD:5 Rounds:OT4M:always 20x Burpees +#1 20x HRPU’s (*Adv.: 10-20x HSPUs)#2 20x 1-Leg Romanian DL 55/35lbs (24/16kg)#3 20x KB-Swings 32/24kg#4 20x DB-Snatches 55/35lbs#5 ME DU’s (Sc.: SU’s)(score: DU’s / SU’s/3)