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Strength:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:5-8x F-Squats 70/45kg WoD3 Rounds for time:60x KB-Swings 24/16kg40x Sit-ups20x Pull-ups500m Run[Cap 30′]

Every 2′ for 4 Rounds:1) 16x KB or one handed DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)& 8x KB or DB Floorpress 2×24/16kg | 55/35lbs2) 8-12x F-Squats 60/40kg& 4x Wheels of Hell[16′] WoD:1) Amrap 4′:5x Medball Clean 20/14lbs10x Wallballs 20/14lbs2′ Break2) Amrap 4′:5x T2B10x Push-ups2′ Break3) Amrap 4′5x Goblet Squats 32/24kg10x SDHPs 32/24kg[16′]

WOD: Teams of 2, AMRAP 30′, you go – i go:15x Sit-ups15x Wallballs 20/14lbs15x Ring Dips (sc.: Bands)30x Russian Kettlebell Swings 24/16kg50x DU’s (100x SU’s) [exercisecap: 1′:30“]

Skill 15′:HSPU’S (Handstand Skill) / Kipping Pull-ups 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(60/40kg, Cap 15′)

A) Pyramid Complex:Thrusters (3′ to warm-up)Every 2,5′ for 5 Sets:1: 15x reps easy (1) 40/30kg2: 10x reps medium (2) 50/35kg3: 5x reps MAX 60/40kg4: 10x reps (2) 50/35kg5: 15x reps (1) 40/30kg B) WoD: OTM 16′:1) Landmine Squats /w rotational Press 35/25kg 30“left/30“right2) 30“ Upper Body Arch-ups3) Leg Raises (*over MB) + 30“ Plank (*on…

OTM 12′: 40“on/20“off:1) Squats (Pistols) 2) HRPU’s (HSPU’s)3) Good Mornings 50/35lbs A) AMRAP 10′:Buy in: 500m Run15x Wallballs 20/14lbs15x MB-Cleans 20/14lbs15x Russian Twists 20/14lbs (r+l = 1 rep)3′ BreakB) AMRAP 10′:Buy in: 500m Run12x DB-Lunges 50/35lbs (*OH 6/6)6x Burpees6x alt. Devil-Presses 50/35lbs

for Quality 15′:Skill/Strenght:Power-Clean 60/40kg, sets of 5(sets should be unbroken, hangpowerclean or powerclean from the floor touch and go, 1-2′ break beetween heavy sets) WoD: AMRAP 10′:4x Strict Press 40/30kg8x Sumo-deadlift High Pull 40/30kg12x Front Squats 40/30kg

Every 2,5′ for 5 Rounds; DB-Complex:5x DL4x Row3x Clean2x Snatch1x Devilpress(one Round left hand + one Round right hand) WOD: EMOM til Death 15′:15x SU’s1x alt. DB-Snatch 50/35lbs(+1)1x V-up (+1)

WoD: Teams of 2, on/off:For time:Buy in: 500m Partner-Run400x Squats300x Sit-ups200x Burpees100x Pull-upsCash-Out: 500m Partner-Run[Cap 45′]

A) for Quality 9′:alt. Turkish get-ups 24/16kg B) OTM 9′:1) unbroken set of Pull-ups (kipp or strict)2) 15-20x Hollow Rocks3) 20x Squats C) WOD:AMRAP 9′, 3 Rounds:1′ handstand hold (sc. on Box, Plank)2′ wall-ball shots 20/14lbsSubtract 5 reps each time you fall from the handstand.If a fall keeps your feet on the ground for more…