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OTM 10′:1) 8x DB-Strict Press 2×45/25lbs (KB: 2×20/12kg)2) DU’s/SU’s WoD: AMRAP: Teams of 2, „Roll the Dice“Roll two dices for the exercise, roll them again for the repetitions.You go – i go:2: 1-hand KB-Thrusters 24/16kg3: Goblet Squats 24/16kg4: Russian Twists 20/14lbs (1 rep = r + l)5: V-ups6: Wall-Balls 20/14 lbs7: Burpees8: KB-Swings 24/16kg9: T2B10:…

warm-upMobility/Stretch Core 10′:20x Toe Touches20x alt. Heel TouchesME Flutter Kicks20x KB-Swings 24/16kg30-60“ Break WOD: E2MOM, 4 Rounds [24′]:(5′ warm-up + find weight)1) 15x Deadlift 100/70kg2) 15-20x Box-Jumps 60/50cm3) 20-25x Pull ups (*banded / Ring Rows)

for Quality 10′:5x Clean + Jerk 60/40kg10x Pistols(sc.: Toe Touch / Wadl assisted / Leg extension / Leg up / Pistol)50x DU’s / 125x SU’s WoD: AMRAP 3 Rounds:1′: Toes 2 Rings1′: alt. single arm DB-Thrusters 2×50/35lbs1′ Burpees1′ Sit-ups1′ Break15“ Break beetween stations.[18:45]

OTM 9′:1) 10-15x HRPU’s2) 15x SDHPs 24/16kg3) 20-50x DU’s / 90x SU’s WoD: BEAR COMPLEX: RX@40/30kg(5’warm-up+find starting weight)5 Rounds for Load (4′ each Round):Complete 7 Unbroken Sets of this Barbell complex:1x Power Clean1x Front Squat1x Push Press1x Back Squat1x Push Press[20′]

for Quality, OTM 15′:1) Handstand-Push-ups(sc.: on Box / Hand Release Push-ups)2) Chin-ups3) DU’s / SU’s WoD: For time:200x KB-Swings 32/24kg(unbroken sollten einmal um die 30 gehen)everytime you break: 5x Burpees[Cap 15′]

Continuous Movement: 8′:– HRPU’s (*Adv.: HSPU’s)– T2B– alt. Heel Touches30-60“ Break WoD: HANG IN THERE PARTNER:Teams of 2 (on/dead-hang):EMOM for 20′:5x Thrusters 45/32,5kg5x Burpees over Bar–> While partner hangs from Pull-Up Bar (rest if reps are finished), alternate each round[score: survived Rounds]

A) Skill: 10′, 2 Rounds:2,5′: KB-Snatches 24/16kg(sc.: DB-Snatches)2,5′: TU’s / DU’s /SU’s WoD:40x KB-Snatches 24/16kg (DB: 55/35lbs)500m Run40x Wallballs 20/14lbs500m Run40x T2B500m Run[Cap 20′]

for Quality 12′ – ASAP (As Slow As Possible):4x B-Squats 50/35kg4x Chin-ups40x SU’sshort Break 30-60“ WoD: OTM 18′:1) ME Plank 20/15kg2) 15-20x Russian KB-Swings 32/24kg3) 5-10x HSPU (*Strict, sc.: on Box, Strict DB-Press 2x 45/35lbs, HRPU’s)

CHOOSE: Strength or Cardio:Strength:3′: find your starting weight–> every 2′ for 12′:Complex @ 60/40kg:1x Clean1x Thruster1x Hang Power Clean1x Push-Press1x F-Squat Cardio:OTM 15′:1: 20-25x Air Squats2: 12-15x Ring Rows3: 8x-10x Burpees Choose FRAN or ANNIE:WOD Strength:„FRAN“:21-15-9 reps, for time:Thrusters 40/30kgPull-ups(Cap 12′) WoD Cardio:„ANNIE“50-40-30-20-10 reps for time:Sit-upsDU’s(Cap 12′)

Skill: CleanFor Quality 6′1x Power Clean with pause (lift it a bit from the bottom, don’t fall forward, glutes engaged, weight on heels)1x Front Squat with pause (@bottom)1x Squat Clean with pause@60% 1RM30-60“ Breakfollowed by for Quality 6′sets of 3-5x Squat Clean 60/40kg (80% 1RM)30-60“ Break WoD:A) AMRAP 3′:5x DB Clean + Jerk 2×50/35lbs75x DU’s…