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Strength: F-Squats(5′ warm-up + find starting weight)E2MOM for 5 Rounds:5x F-Squats WoD:A) EMOM 8′, 30“on/30“off:ME Pull-ups (*Adv.: C2B)2′ BreakB) EMOM 8′, 30“on/30“off:ME American KB-Swings 24/16kg

Strength/Skill 7′:(3′ warm-up find starting weight)sets of 5 repsSnatch Balance 40/30kg EMOM for 7′:10x Sit-ups10-15x Push-ups WOD:(5′ warm-up find starting weight)21-18-15 reps for time:Front Rack Lunges 50/35kgKB-Clean+Jerk 16/12kg (each arm) (DB 35/25lbs)[Cap 14′]

OTM 10′:(5′ warm-up find starting weight)1) 3x Squat Cleans 60/40kg2) 10x Burpees WOD, for time:500m Run30x SDHPs 32/24kg30x KB-Swings 32/24kg30x Dips30x Hang Power Cleans 35/25kg1000m Run[Cap 20′]

Strength/Skill:Every 2′ for 5 Rounds:5(-8)x Power Clean 60/40kg(go heavy) WOD: For time18x F-Squats 50/35kg500 meter run12x F-Squats 50/35kg500 meter run6x F-Squats 50/35kg500 meter run4x F-Squats 50/35kg20m Broad Jumps[Cap 15′] –> Finisher: Sally: Squats

Choose A) or B)A) OTM 10′:1) 15x KB-Swings 24/16kg2) 10x KB-Push-Press 24/16kg (5xR/5xL)orB) for Quality 10′:Pull-up (Kipping, *MU) Practice(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up) WOD, Teams of 2:Buy in:Karen, For Time (on/off):150 Wall-Balls 20/14lbs followed by:Barbara, 5 rounds (on/off):20x Pull-ups (20 Ring rows)30x Push-ups40x Sit-ups50x Squats[Cap 20′]

OTM 15′:1: ME Plank2: 10x KB-Halos 20/12kg3: 5-10x Strict Pull-ups WoD: AMRAP 15′:500m Run (333xSU’s)12x HRPUs24x Sit-ups Finisher: Roxanne

Strength:(5′ warm-up + find starting weight):Every 2′ for 5 Rounds:5x Deadlift 120/80kg[15′] WoD: OTM 18′:1) 14-20x Lunges (Adv.: *Jumping)2) 14-20x Sit-ups3) ME SU’s / DU’s

OTM 15′:1) 8-12x Burpees2) 15x Wallballs 20/14lbs3) 15x Sit-ups WoD: „Strict – DB – FRAN“21-15-9 reps for timeDB-Thursters 2×50/35lbs (KB: 2x24kg/2x16kg)Strict Pull-ups[CAP 15′]

OUTDOOR:OTM121) 30“ Tempo Pull Ups 31×22) 30“ Tempo Push Ups 32×1 A.“Jackie”For time:2x run up the hill50 Thrusters (20/15kg)30 Pull-Ups Rest until the running clock reaches 15:00, and then…. B.For time:2x run up the hill25 Thrusters (40/30 kg)15 Chest-to-Bar Pull-Ups

OUTDOOR:Sally: Push Ups Every 3′ for 3 Rds:Tempo Floor Press x 10 reps @ 21X1(slow and controlled descent, then pause for one second in the bottom position, then explode up as quickly as you can)Rest 2-3 minutes 4 rds for time of:400 Meter Run10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 kg)10 Single-Arm Dumbbell…