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For Quality 15′:8-12x Triceps Kickbacks 25/15lbs (each side)8-12x Band Pull-Aparts Green/blue8-12x Clean + Jerk 50/35kg WoD: OTM 15′:1) 10x Sit-ups + ME Hollow2) 15x Squats + ME Squat-Hold3) 15x American KB-Swings 24/16kg

OTM 12′, 45“on/15“off:1: Jump + Land to Split-Jerk Position2: Strict Shoulder Press in Split-Jerk Position 20/15kg3: Split-Jerk 20/15kg WoD: Strength:(5′ warm-up + find starting weight)Every 2′ for 6 Rounds:5x Jerk (*Splt Jerk) 60/40kg[17′]

for Quality 12′:8x Box-Jumps8x alt DB-Snatches 50/35lbs8x T2B Strenght: OTM 20′odd: 5x Strict Pull-ups (*weighted)even: 10x weighted Sit-ups 15/10kg

Complex:(5′ warm-up + find weight)E2,5MOM for 4 Rounds6x Push-Press 60/40kg6x Front-Squat 60/40kg[10′] WoD: Tabata 8x(20“on/10“off):1) Jumping Squats2) Kettlebell Swings 32/24kg3) Floorpress 2x 50/35lbs

For Quality 12′:500m Run (300x SU’s / 150x DU’s)12-15x HRPU’s (*weighted / HSPUs)12-15x T2B WoD: Teams of 2, 3 Rounds of:5′ AMRAPBuy in: 30x Partner Wallballs 20/14lbs (or on/off)1: DB-Clean 2x 50/35lbs2: Burpees2′ BREAKpartners work parallel @ DB-Cleans and Burpees and can always switch, score: reps partner1 + partner2[19′]

OTM 12′: 40“on/20“off1) L-Hold2) Beetle3) Hamstring Curls (*on MB) WoD: OTM 16′:1) 15x Sit-ups (*Strict)2) 20x Russian KB-Swings 32/24kg3+4) 30x Wallballs 20/14lbs

OTM 18′:1) 2-3 Man Makers 2x 50/35lbs2) 5-8x Strict Pull-ups3) 40“ Plank (* + Diagonal Knee to Ellbow) WoD: AMRAP 10′:(5′ warm-up + find weight)Buy in 30x Sit-ups3 Rounds:5x Clean + Jerk 60/40kg10x alt. DB-Snatches 50/35lbs15x HRPU’sTil timecap: ME Sit-ups

For Quality 15′:5x F-Squats 50/35kg (*OHS)5-10x HSPUs (sc.: on Box, Pike-PUs)15x T2B (sc.: Kipp + Legs high as possible) WoD: Tabata 8×20“on/10“off:1) Deadlift 80/552) weighted Sit-ups 15/10kg3) DU’s/SU’s

Every 5′ for 3 Rounds:(~5′ warm-up + find starting weight)500m Run10x Barbell Snatches 45/30kg (sc.: 20x DB-Snatches 50/35lbs)15x Wallballs 20/14lbsSU’s/ DU’s til end of 5′40“ Break[Dauer: 17′ (3x 5′ + 40“ Break)] WoD: AMRAP 2 Rounds:1’on/30“off:1: KB-Swings 24/16kg2: Wallballs 20/14lbs3: T2B4: Burpees[12′, score: all reps]

WoD: Teams of 2:You go – i go:(5′ warm-up + find weight)20 Rounds for time:24x DU’s /60x SU’s6x Burpee Box Jumps 60/50cm4x Power Cleans 60/40kg[Cap 30′]