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Strength:(5′ warm-up + find starting weight)Every 90“ for 5 Rounds:5x F-Squats 70/45kg @ 3“down EMOM for 5′:5x behind the neck thrusters 20/15kg10x push ups WOD: OTM 12′:1) AMRAP of Wallballs 20/14lbs2) 15x Sit-ups

Complex, for Quality 12′:8x alt. Lunges 2×50/35lbs (KB 2x 24/16kg)8x Pull-ups15x Sit-ups(short break: 30sec-1min) Amrap 12′:(5′ to warm up and find starting weight)30x Push-ups20x Thrusters 40/30kg20x Burpees15x Thrusters 40/30kg15x Burpees10x Thrusters 40/30kg10x BurpeesME Push-ups til the Timecap.

Every 2′ for 6 rds: @50/35kg3x Low Hang Power Clean3x Mid Hang Power Clean3x High Hang Power Clean OTM 15′:1: 5-10x Strict Pull-ups2: 20x Air Squats (*10-14x Pistols/Candlesticks)3: 6x weighted slow Good Morgings 35/25kg

Skill: F-Squats / *OHSseries of 5 reps, go deep + control(15′) WoD:Teams of 2, on/plank:Amrap 16′:10x S2O 50/35kg20x Box Jumps 60/50cm40x Dus / 120x Sus

Strength/Skill:(5′ warm-up + find starting weight)OTM 12′:1) squat clean prac/ bar pull unders from toes 20/15kg2) 5x Sumo Deadlift High Pulls 50/35kg WOD, for time:100x DU’s / 250x SU’s (DU’s * 2,5)10x HSPU’s (sc.: HRPU’s)80x DU’s / 200x SU’s10x HSPU’s60x DU’s 150x SU’s10x HSPU’s40x DU’s 100x SU’s10x HSPU’s20x DU’s / 50x SU’s10x HSPU’s[Cap 15′]

OTM 10′:1) 15-20x Squats2) 15x American KB-Swings 24/16kg WoD: 4 RFT:Buy in: 40x Burpees11.x F-Squats 70/45kg10.x Strict Pull-ups19x V-ups82x DU’s[Cap 25′]

For Quality 12′:5x Clean 70/45kg (sc.: 15x SDHP)8x DB/(KB)-Strict-Press 2×45/25lbs (*HSPUs) WOD A:AMRAP 7′, ladder +3:3x alt. DB-Clean 50/35lbs (+3)3x V-ups (+3)BREAK 5′WOD B (18.5 = 12.5 = 11.6):AMRAP 7′, ladder +3:3x thrusters 45/30kg (+3)3x chest-to-bar pull-ups (+3)(sc.: Pull-ups, jumping chin-over-bar pull-ups)

Strength, for Quality:sets of 5 reps S2O 60/40kg(10′) WoD:Amrap 2 rounds:1,5′ HRPUs1,5′ Sit-ups1,5′ Row for cal (or Burpees)1,5′ KB-Swings 24/16kg1,5′ T2B1,5′ Break10“ Break beetween exercises[20′]

for Quality 10′:5x unbroken Power Cleans(find weight for Workout, unbroken should be possible)5x PUs (*MUs)30-60“ Break WoD:„Hulk Hogan“Every 2 minutes for 20 mins:3x Muscle ups (SC.: C2B, PUs)5x Power Cleans 80/60kg7x BurpeesScore is total number of two-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 10 rounds your…

OTM 15′:1) 8-12x Box-Jumps 60/50cm2) 8-12x Floorpress 2x 50/35lbs3) 15-20x HollowRocks WoD: „DECK of CARDS“:for time:Teams of 2 (on/off):Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)♥ = Burpees♠ = DB-Push-Press 2×45/25lbs♦ = KB-Swings 32/24kg♣ = DB-Squats 2×45/25lbsJoker…