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Complex: Every 2′ for 6 Rds:(5′ warm-up + find weight)3x F-Squats3x Push-Press3x ThrustersRx @ 50/35kg WoD: Amrap 12′:Buy in: Run 500m (333x SU’s)21x KB-Swings 24/16kg15x Push-ups9x Goblet Squats 24/16kg Sally (Olympic Sit-ups)

Strength:Every 2′ for 6 rds:6-8x Hangsquatclean 50/35kggo heavy –> to 6 RM OTM 15′:1) 10x Ring Push-ups2) 20x alt. walking Lunges (*20/14lbs)3) 30x Tip Toes

For Quality: good paced Run and Reps for Quality4’30“ time @ each station:#1) 500m Run + Practice DU’s/SU’s#2) 500m Run + Pull-ups#3) 500m Run + Pistols (sc.: assisted/ Squats)#4) 500m Run + DB-Clean 2×50/35lbs30“ Break beetween stations[20′] — BREAK — WoD: AMRAP 8′, ladder+11x KB-Swing 24/16kg (+1)1x Sit-ups (+1)EMOM: 5x Burpee

OTM 15′:1: 10x Deadlift 80/55kg [70% RM]2: 10x Burpees3: 10-15x Ring Rows Choose FRAN or ANNIE:WOD Strength:„FRAN“:21-15-9 reps, for time:Thrusters 42,5/30kgPull-ups[Cap 12′] WoD Cardio:„ANNIE“50-40-30-20-10 reps for time:Sit-upsDU’s (SU’s*3: 150, 120, ….)[Cap 12′]

OTM for 12′:1) 4-6x Wheels of Hell (slow)2) 30“ Hollow3) 8-12x Candlesticks (sc. 15-20x Sit-ups, *Adv.: 1-leg) WOD:5 RFT:6x Push-Press 60/40kg6x alt. F-Rack-Lunges 60/40kg30x Sit-ups (25x V-ups)(Cap 15′)

Every 2′ for 6 Rounds:(5′ warm-up + find weight)Complex: @60/40kg2x Thruster2x F-Squat2x Push-Pressoff complex: 30“ Beetle WoD; AMRAP: 18′, increasing Ladder, Teams of 2:(first 9′: on/rope-jump, second 9′: on/off)2x Wallballs 20/14lbs (+2)2x alt. Dumbbell Snatches 50/35lbs (+2)

OTM 12′:1) 10x Hip-Thrusters on MB /w DB 50/35lbs2) 10x 1-Hand DB-Thursters 50/35lbs 5/53) 10-15x Push-ups (‚on MB / ** HSPU’s) WoD:E3MOM til Death for 15′ (5 Rounds),Ladder +1/+3:2 Rounds of:6x Squatclean 50/35kg(+1)6x T2B (+3)

for Quality 14′:10x High Box Step-Ups (5/5)10x Band Pull-Aparts green/blue5x Jefferson Curls db (slow!)10x Plank + alt. leg-ups30“ Deadhang on Bar (*L-Hold) WoD: OTM 20′, 40“on/20“offpick one KB or DB to use for all exercises, RX 24/16kg, 55/35lbs1) Single Arm Snatch2) Goblet Squat3) Single Arm S2O4) Single Leg Romanian DL5) 1min Single Unders

OTM 10′:1) 8x DB Push-Press 2×50/35lbs (KB: 2×24/16kg)2) DU’s/SU’s WoD: AMRAP: Teams of 2, „Roll the Dice“Roll two dices for the exercise, roll them again for the repetitions.You go – i go:2: 1-hand KB-Thrusters 24/16kg3: Goblet Squats 24/16kg4: Russian Twists 20/14lbs (1 rep = r + l)5: V-ups6: Wall-Balls 20/14 lbs7: Burpees8: KB-Swings 24/16kg9: T2B10:…

OTM 15′; 45“on/15“off:1) Shoulder ABC „A“ or „V“ 2×2,5/1,25kg2) DB-Clean + Jerk 2×50/35lbs3) Hollow WoD: Amrap 16′16x Burpees over KB16x Goblet Squats 24/16kg16x Push ups on KB (sc.: without KB)16x SDHP 24/16kg16x Russian KB-Swing 24/16kg16x KB-Push Press (8 each side) 24/16kg