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Every 1,5′ for 3 Rounds:1) 6-8x Strict Press 40/30kg2) 8-10x Single-Arm Dumbbell Row 50/35lbs (each arm)3) 60“ Plank WoD:AMRAP, 5 Rounds (15′):30“ HRPUs + 30“ Rest60“ Kettlebell Swings 24/16kg + 30“ Rest

OTM 9′, 40“on/20“off:1) Deadhang2) Hip Thrusters on MB /w DB 1x 50/35lbs3) Handstandhold/Headstandhold (on Box/High-Plank) WoD: AMRAP 20′, Teams of 2:one Teammate always has to Run 500m, partners alternate.Between the Running, interrupt the AMRAP for 10 synchronised Burpees.20x 1-hand DB-Hang-Clean+Jerk 50/35lbs (10/10)20x V-ups20x Wallballs 20/14lbs20x Push-ups

Pyramid Complex:F-Squat (3′ to warm-up)Every 2,5′ for 5 Sets:1: 15x reps easy (1) 50/35kg2: 10x reps medium (2) 70/50kg3: 5x reps MAX 90/65kg4: 10x reps (2) 70/50kg5: 15x reps (1) 50/35kg WOD: Tabata: 8×20“on/10“off:1) Floorpress 2×50/35lbs(short Break)2) SDHPs 32/24kg(short Break)3) T2B

Skill 10′:Pistols or HSPU’s(or Work on your weakness) OTM: 20′odd: 3x Clusters 60/40kg (sc.: Thrusters)even: 15x HollowRocks

Skill: for Quality 15′sets of 5 Clean + Jerk 50/35kg(or Snatch 40/30kg)~60“-90“‘ Break beetween sets WOD: For Time:75x Squats50x Pull-ups (sc.: Banded, Jumping, Ring Rows)20x Ring Dips (sc: Banded, Box)50x Squats35x Pull-ups15x Ring Dips25x Squats20x Pull-ups10x Ring Dips[Cap 20′]

Strength/Skill:(5’warm-up + find starting weightEvery 2′ for 5 Rounds:8x Deadlift 100/70kg[15′] WOD: 3 Rounds:1′ Burpees1′ Thrusters 40/30kg1′ Box Step-ups 60/50cm | DB: 1×50/35lbs1′ Break, 15“ Break beetween stations[14′]

Strength: 18′:follow this rep-scheme:OHS 5-5-5-3-3 reps–> go deep, stay controlled –> go heavy(sc.: lightweight Tempo OHS @5“down & 5“up, F-Squat) WoD: AMRAP 12′, Teams of 2 (or more)sycronised Reps:10x Burpees20x alt. 1-arm Overhead Lunges 50/35lbs (24/16kg)30x Sit-ups

Skill/Strength: 8′Kipping Pull-up (*C2B / **Muscle-up) practiceor Work on your weakness WOD: MARY meets DT(5′ warm-up + find starting weight)AMRAP: 20′5x HSPU’s (sc.: Box, HRPU’S)10x alt. Pistols (sc.: assisted, Squats)15x Push-ups12x Deadlift 60/40kg (* original: 70/47,5kg)9x Hang Power Clean 60/40kg6x Push-Jerk 60/40kg

For Quality 15′:5-10x HSPU’s (*Strict / sc.: on Box / HRPU’s)10x Medball Hamstring Curls15x Box-Jumps 60/50cm20x Bicycle Crunches WoD:OTM 15′:1) 5x T2B + 5x Pull-ups (* 5x T2B-Pull-ups)2) 10x Landmine Twists 40/25kg3) 10x alt. DB-Thrusters 2x 50/35lbs

A) Every 3,5′, 4 rounds [14′]:(5′ warm-up+find weight)7 sets of the following sequence, weight never stays on the Ground. Power Clean (Touch and Go) Front Squat Push Press Back Squat Behind Neck Push Press B) WOD: AMRAP, 4 Rounds, 40“on/20“off:1) Wallballs 20/14lbs2) T2B3) Burpees