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OTM 15′:3: 5x F-Squats 60/40kg1: 8-12x Ring Push-ups2: 8-12x alt.DB-Snatches 50/35lbs WoD: Tabata: 8×20“on/10“off1: Pull-ups2: Burpees3: Sit-ups

WoD: OTM 9′:1) 30“ Deadhang + 3-5x Pull-ups2) 30“ Squathold + 5-10x Squats3) 30“ Hollow + 5-10x Sit-ups WoD:OTM 24′: Teams of 2(on/off)1) 24x HRPU’s2) 24x KB-Swings32/24kg3) 24x Wallballs 20/14lbs

Strength/Skill:Complex Barbell: RX@60/40kgEvery 2′ for 6 Rounds:1x Squat Clean (from Floor)2x Hang Squat Clean3x Push-Jerk(if you don’t go heavy, +1 rep @ each exercise) WoD: For Time, 10 Rounds:10x Strict Press 40/30kg (-1) [~60% 1RM]10x Sit-ups10x alt. Lunges[Cap 15′]

For Quality 14′:5-10x HSPU’s(negative/on Box/Wallwalks/30-60“ HS-Hold/ Strict Press 2×35/25lbs)20x Russian KB-Swings 32/24kg~1′ Break WoD: OTM 15′:1) 8x Banded Deadlifts 70/45kg2) 15-20x Hollow Rocks3) 30“ Goblet Squat Hold 24/16kg

for Quality 14′, CORE:10x Strict T2B (sc.: K2E, K2C)10x 3-way-Sit-ups20x HollowRocks60“ Break WoD: For Time:10x Burpees over the Bar8x Clean & Jerk10x Burpees over the Bar8x Push-Press10x Burpees over the Bar8x Front-Squat10x Burpees over the Bar8x Clean10x Burpees over the Bar8x Deadlift10x Burpees over the Bar(RX @60/40kg, Cap 15′)

A: OTM 12′:odd: 50-80x Flutter Kickseven: 10-12x alt. single arm DB- Clean+Jerk 50/35lbs(5-6x each arm) B: Wod:Amrap 12′, ladder +13x Pull-ups (+1)3x Front Squats (+1) 60/40kg Cashout – Everybody get up (high-low Plank)

Skill: 14′ for Quality:20x alt. Cossack Squats10x Divebomber Push-ups (sc.: push-ups)30“ Deadhang10x Plate OH-Lunges 15/10kg (*jumping)10x Plate Sit-ups 15/10kg Wod:Every 3′ for 5 Sets (15′)8-8-6-6-4 reps, Deadlift @55-85%+ one set max reps Push-ups @2“down

For Quality, 4 Rounds (12′):#1) 2′ KB-Snatches 24/16kg (DB-Snatches)#2) 1′ ME HollowRocks WoD: AMRAP;Teams of 2: on/run –> on/off.#1) 4′ Chin-ups#2) 4′ Thrusters 40/30kg#3) 4′ Ring-Dips#4) 4′ Burpees over Barone has to run 500m while the other works, after the run its on/off

OTM, 4 Rounds, 40“on/20“off1 ) Hip Thrusters on MB 1×50/35lbs2) 1-leg Hip Raises left3) T2B4) 1-leg Hip Raises right[16′] Wod: For Time:10x Jumping Jacks after the Burpees | 10x Squats after the Navy Seals10x Burpee – 1x Navy Seal9x Burppes – 2x Navy Seal8x Burppes – 3x Navy Seal7x Burppes – 4x Navy Seal6x Burppes…

For Quality 14′:5x Clean 60/40kg (15x SDHPs 32/24kg)5x Strict Pull-ups10x Shoulder ABC („W“+“I“) 2x 2,5/1,25kg~ 1′ Break WoD: OTM 15′:1) 8-12x Push-Press 40/30kg2) 8-12x Burpees (*over Bar)3) 15x KB-Swings 24/16kg