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OUTDOOR:3 Rds:5 Burpees10 Squats For Quality 15′: Pulling skilladvanced: practice ring muscle ups, bar muscle upsintermediate: muscle up transition phases, explosive pulling strengthbeginner: strict pull ups, use bands if needed 5 Rds for time, teams of 2, on/off:20 Burpees over box (or tyre/barbell if we run out of boxes)20 KB Swings (32/22 kg)*adv: do it…

OUTDOOR:Squathold „Wolfgang Ambros Schifoan“ Every 3′ for 5 RdsTempo F-Squats 31×1 For time:Run up the hill10 BD Snatches (22.5/15 kg)Run up the hill20 BD Snatches (22.5/15 kg)Run up the hill30 BD Snatches (22.5/15 kg)Run up the hill40 BD Snatches (22.5/15 kg)Run up the hill50 BD Snatches (22.5/15 kg)

OUTDOOR:3 Rds:6 Pull Ups12 Push Ups OTM151) 4-6 strict Pull Ups2) 4-6 Ring Dips (sc. Boxes, Parallettes)3) 4-6 Push ups-> find a variant where you stay within the rep range. Add weight to the exercises or use bands if needed. 3 Rds:1′ Burpees30“ Thrusters (40/30kg)2′ rest

OUTDOOR:3 Rds:10 banded good mornings10 russian baby makers Every 2.5′ for 5 Rds:Deadlift x 6 reps @ 75% of 1-RM DeadliftRest as needed “The Devil’s Advocate”Three rounds for time of:20 Burpees10 Dumbbell Devil’s Presses (2x 22.5/15 kg)

Hero WoD: „Hotshots 19“(5′ warm-up + find workout weights)6RFT:30x Squats19x Power Clean 50/35kg [orginal: 60/40kg]7x Strict Pull-ups500m Run beetween each Round (5 times)[Cap 45′]

For Quality 12′:sets of 3-5x Clean and Jerk 60/40kg1-2′ Break beetween heavy sets Hero WoD: „The Fire Chief“:Every 3′ (for 6 Rounds) in 18′:6x Burpees18x alt. Dumbbell Snatches 50/35lbs7x Toes-to-Bars (sc.: K2E/K2C)9x Goblet Squats 50/35lbs

OTM 9′:1) 5-10x Pulls-ups2) 10x DB-Hip Thrusters on Medball 1x 50/35lbs3) 90x SU/ 20-45x DU’s WoD:AMRAP 30′, Teams of 2:(5′ warm-up + find weight)Partner A performs AMRAP of:8x Thrusters 50/35kg8x DB-Box-Step-ups 1x 50/35lbs16x Sit-upsWhile Partner B performs:500 meter Medball Run 20/14lbs–> Partners switch after each Run.

OTM 12′:(5′ warm-up, find starting weight)1) 5x Snatches 40/30kg2) 30-40x Russian Twists 20/14lbs3) 45“ Superman WoD: AMRAP, 3 Rounds, (13,5′):1) 1′ Box Jumps 60/50cm30“ Break2) 1′ T2B30“ Break3) 1′ KB-Swings 32/24kg30“ Break

OTM 16′, 40“on/20“off1) Leg-Ring Plank (Adv.: with reach Trough)2) Sideplank 20“R/20“L3) Goblet Squat Hold 24/16kg4) KB-Russian Twists 24/16kg WoD: OTM 15′1) 15x American KB-Swings 24/16kg2) 6-10x HR-Burpees + 3x Plank Jacks3) 15x Wallballs 20/14lbs

OTM 15′:1) 4x Shuffle Run (bei der Glastüre raus und 4 mal hin und her rennen und dann wieder rein, alternative bei Regen: 90x SU’s / 20-45x DU’s)2) 60“ Jefferson Curls 12/8kg3) 10-12x alt DB-Snatches 50/35lbs WoD: For time:40-30-20-10x Burpees1:1 Work/Rest-Ratiowithin the Rest Intervall: 40x DU’s / 100x SU’s[Cap 20′]