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OTM 12′:(5′ warm-up + find starting weight)1) 5x Barbell Snatch 40/30kg(sc.: 10x alt. DB-Snatches 50/35lbs)2) 10x Box-Jumps 60/50cm3) 15x HollowRocks WoD: Tabata 8x 20“on/10“off:#1: first 4 sets: drop set: pull ups / second 4 sets: ring rows(start strict, continue kipping if necessary (sc.: Jumping))try to work the whole 20s#2: alternate exercises:– Burpees– Thrusters 40/30kg#3: alternate…

Skill/Strength 8′:– Handstand – Headstand – DB|KB Strict Press 2×35/25lbs|16/12kg WoD:Teams of 2 (on/off- Teams of two people can choose how to split the work.)6′ AMRAP on each station, no break beetween AMRAPs#1) 20x Wall Balls 20/14lbs, 20x DU, 2x Wall Walks#2) 3x Burpees, 3x Push Up, 3x Squats#3) 10 Cal Row, 20x Sit Ups,…

Skill/Strength:for Quality 15′:Sets of 5 unbroken Cleans 60/40kg WOD: „RAED LINE“OTM 15′:1) 12x Burpees over Bar2) 5x Clean 60/40kg3) 30“ Max DU’s (SU’s)[score: total DU’s/SU’s& +1 rep for each kg more on the Clean each Round, if you have 10kg more on the Barbell the whole Workout you will get + 50 reps. If you…

For Quality 12′:8x Push-Press 40/30kg8x (*Deck) Squats 20/15kg16x Sit-ups (*Strict) WoD: OTM 15′, 40“on/20“off:1) alt. Lunges (*Jumping)2) Strict Pull-ups (*Commando)3) alt. DB-Snatches 50/35lbs

A) OTM 9′, 45“on/15“off:1) SU’s/DU’s practice2) (*alt.) KB-Swings 24/16kg3) Russian Twists 20/14lbs B) For Quality 9′:continuous movementME Push-upsME Flutter KicksME Glute Bridges C) WoD:For time:21-15-9 repsBox Step Over 2×50/35lbsT2B[Cap 9′]

OTM 10′:1) 12x Goblet Squats 24/16kg2) 15x KB-Swings 24/16kg WOD: 5 RFT:5x Squat Cleans 60/40kg10x alt. OH-Plate Lunges 20/15kg15x Deadlift 60/40kg[Cap 22′]

OTM 12′:1: 5-8x (Dumbbell or Barbell) F-Squats 50/35kg2: 5-8x (Dumbbell or Barbell) Push-Presses 50/35kg WoD: Tabata:1) T2B (sc.: K2E, K2C)(short Break)2) KB-Swings 24/16kg(short Break)3) Burpees

OTM for 10′:odd: 8-10x KB-Halos 20kg/12kg (4-5l / 4-5r)even: 10-16x Russian Step ups 60/50cm WoD:A: Amrap 9′, you go i go:6x Pull-Ups / Jumping PUs6x T2B6x Wallballs 20/14lbs3′ BreakB: Amrap 9′, you go i go:6x Push-Press 40/30kg6x alt. Front-Rack Lunges 40/30kg6x V-ups

for Quality 12′:5x inverted Burpees (sc.: Burpees)10x DB-F-Squats 2x 50/35lbs10x Band Pull-aparts green/blueshort Break (30“-60“) WoD: OTM 18′, 40“on/20“off:1) HRPU’s (*weighted)2) Box-Jumps 60/50cm3) Ring Leg Extensions

For Quality 15′:PART A) 7,5′Pull-up Progression (*Muscle-up Progression) PART B) 7,5′20x Sit-ups20x KB-Swings 24/16kg20x Wallballs(short Break 30-60“) WOD:“Air Force” RX@40/30kgEMOM: 4x Burpees20x Thrusters20x Barbell-SDHPs20x Push Jerks20x OH Squats20x Front Squats[Cap 16′]