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OTM 10′:1) 15x American -Swings 24/16kg2) 15x HollowRocks WOD: CrossFit Games Variation: „Shuttle to Overhead“:RX 60/40kg (CF-Games: 135/90kg 🙂 )(5′ warm-up + find starting weight)From 0:00-3:30 (3,5 minutes)Run 500 mMax jerksRest 1 minuteFrom 4:30-8:00 (3,5 minutes)Run 500 mMax jerksRest 2 minutesFrom 10:00-17:00 (7 minutes)Run 1000 mMax jerks

Strength: Deadlift Waves:Every 2,5′ for 3 Rounds:#1) 10x DL 100/65kg (70% 1RM)#2) 5x DL 120/80kg (85% 1RM)[15′] WoD: OTM 15′:1) 40“ Reverse Plank2) 8x alt. DB-Thrusters 2×50/35lbs3) 20-50x DU’s / 80-100x SU’s

OTM, 5 Rounds, 60“on/20“off:1: Turkish get ups 24/16kg2: Plank3: Sit-ups WoD: EMOM til Death 13′, ladder +24x HRPUs (+2)if you have time –> fill up the first 40“ with SU’s, then rest

OTM 16′:1: 4-5x Ladder Drill (Icky Shuffle or Hop in-out)2: 5-10x Strict Pull-ups3: 10x Box-Jumps 60/50cm4: 30-40x Russian Twists 20/14lbs WoD: Amrap, 4 Rounds:1′ KB-Swings 24/16kg1′ T2B1′ HRPU’s (*HSPU’s)10“ break beetween exercises

Part#1:A) EMOM for 7′:3-4x Hang-Squat Clean 60/40kg(sc.: 5x F-Squats 60/40kg)B) EMOM for 7′:8x Pull-ups Part#2:WOD: A) AMRAP 6′12x Wallballs 20/14lbs12x V-ups2′ BreakB) AMRAP 6′12x Push-ups12x KB-Swings 24/16kg

OTM 4 Rounds, 45“on/15“off:1) HRPU’s2) Box-Jumps 60/50cm3) SU’s/DU’s 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) Choose Option 1 (Cardio):♥ = Burpees♠ = Wallballs 20/14lbs♦ = Kettlebell-Swings 24/16kg♣ =…

OTM 12′:odd: ME Pull-upseven: ME Sit-ups WoD:(5′ warm-up + find starting weight)Amrap 15′:40x Dus / 120x SU’s20x V-ups10x Thrusters 40/30kg

Strength:Every 1,5′ for 5 Rds: (15′)1) 8-10x alt. F-Rack Lunges 50/35kg5x Wheels of Hell2) 30“ Hollow + 30“ Superman + 30“ Break OTM 16′:1) 4-5x Ladder Drill (Icky Shuffle or Hop in-out)2) 4-5x DB-Clean + Jerk 2×50/35lbs3) 12-15x T2B4) 4-5x right Lunge+Squat+ left Lunge+Squat

For Quality 12′:10x DB-Snatches 50/35lbs (KB 20/16kg)10x DB-Lunges 50/35lbs30“ Half way down Push-up Hold30“ Goblet Squat Hold 50/35lbs30“ Break AMRAP 16′:10x Push-ups20x DB-Snatches 50/35lbs30x Squats Finisher: High-Low Plank/w Song: „Everybody get up“

For Quality 14′: Rx @ KB: 24/16kg (DB: 55/35lbs)4x alt. Turkish Get Ups8x Push-Press (4xR/4xL)12x Goblet Squat16x Leg Raises1′ Break — BREAK — WoD: 5 RFT:(warm-up + find weight)8 x – Front Squats 60/40kg16 x over the Bar Burpees[Cap 15′]Finisher: 500m easy Run