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Strength: F-Squat(5′ warm-up + find weight)E2MOM for 5 Rounds:6x F-Squat 60/40kg6x Burpees over Bar WoD: EMOM for 15′:8x KB-SDHP 24/16kg4x KB-Taters 24/16kg2x KB-Snatches 24/16kg

OTM 12′:1) 20-50x DU’s (40-100x SU’s)2) ME Handstand-Hold (sc. Box, Plank)3) 15-20x Sit-ups STRENGTH WOD:OT2M: Push-Jerk5-5-5-3-3-3-1-1-1 reps(sc.: stay at 3 instead of 1 @ the end)5er: 50/35kg ~ 70% 1RM3er: 60/42,5kg ~ 85%1er: 70/50kg ~ 95%you can adapt weight each round[18′]

Complex:(5′ for warm-up and find starting weight)Every 2′ for 6 Rounds:2x Strict-Press4x Thruster (Sc.: F-Squat)4x Push-PressRx@ 50/35kg WoD:A) AMRAP 6′:10x Push-ups15x Wallballs 20/14lbsBREAK 3′B) AMRAP 6′10x Burpees30x DU’s/90x SU’s

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) 10-15x Push-Ups @ 2“ down3) 8x-10x alternating Lateral Lunge @ 2“ down

OTM: 5 Rounds, 45“on/15“off:1) Commando Pull-ups (*+Twist)2) Box-Jumps 60/50cm3) SU’s/DU’s WoD: „DECK of CARDS“:for time: Teams of 2 (on/off):Choose Option 1 (Cardio):♥ = Burpees♠ = Wallballs 20/14lbs♦ = Kettlebell-Swings 24/16kg♣ = V-upsJoker = 0 reps, next reps x2(Cap 20′)or Option 2“Meathead Deck of Cards” (Strength):♥ = F-Squats 50/35kg♠ = Push-Press 50/35kg♦ = Ring Dips♣ =…

For Quality 15′:8-12x Arnold Press 2×45/25lbs8-12x Ring Dips @2“ down12-15x SDHPs 32/24kg3 Max Rep Strict Wide-Grip Pull-Ups60“ Break WOD, AMRAP 15′:20x Pull-ups (*C2B)50x Double Unders (125x SU’s)15x Thrusters 50/35kg50x Double Unders10x Burpees over Bar50x Double Unders

Skill/Strength:For Quality 12′:7x HSPUs (sc.: Bands, on Box)14x alt. DB-Snatches 50/35lbs (*KB: 24/16kg)~60“ Break WoD:A) OTM 7′:7x Box jumps 60/50cm + 7x Burpees(+-1 rep if too easy/hard)2 min PauseB) OTM 7′:7x Push-ups + 7x T2B Finisher: „Everbody get up“ High-Low-Plank

Tabata for Quality 8×20“on/10“off:1) DU’s /SU’sshort Break2) Strict Pull-upsshort Break3) Strict Sit-ups WoD: Balboa Complex:AMRAP 15′, RX 43/30kg:(5′ warm-up + find weight)1x Power Clean1x Strict Press1x Thruster1x Back Squat1x Sots Press1x Overhead Squat

OTM 12′:1) 10x Burpees2) 12x Wallballs 20/14lbs3) 14x Sit-ups WoD: For time:21x Thursters 40/30kg500m Run18x Thursters 40/30kg500m Run15x Thrusters 40/30kg500m Run[Cap 18′]

for Quality 8′:10x alt KB/DB Snatches 24/16kg / 55/35lbs20x DU’S / 50x SU’S30-60“ Break WoD: „Kettle Bear 20“:2 Rounds for time, RX 24/16kg (DB: 55/35lbs):20x SDHPs20x DU’s / 50x SU’s20x Single Arm OH-Lunges20x DU’s / 50x SU’s20x alt. KB-Snatches20x DU’s / 50x SU’s20x Clean and Jerk20x DU’s / 50x SU’s20x KB-Swings20x DU’s / 50x SU’s[Cap…