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for Quality 12′:– ~1′ Hollow (*Adv.: weighted)– max unbroken T2B– ~ 2′ DU’s/ SU’s (try to stay unbroken)1′ Break WoD: EMOM for 20′5x HSPU (*Strict, sc.: on Box, oder HRPU’s)5x Burpees15x Squats (reduce til zero, if not possible anymore)

Strength:(3′ warm-up + find weight)Every 2′ for 4 Rounds:5x Strict Press 40/30kg10x alt. Lunges 40/30kg WOD: for time, Teams of 2: RX@20/14lbs100x MB-Russian Twists (on/off, one rep = r + l)500m MB-Partnerrun (Team carries one Medball)100x Partner Thrusters100x Partner Medball Sit-ups500m MB-Partnerrun (Team carries one Medball)100x Wallballs (on/off)[Cap 20′, score: time]

OTM 15′; 45“on/15“off:1) Shoulder ABC „A“ or „V“2) DB-Clean + Jerk 2×50/35lbs3) Hollow WoD: Amrap 15′:20x Burpees over KB20x Goblet Squats 24/1620x Push ups on KB20x SDHP 24/1620x Russian KB-Swing 24/1620x KB-Push Press (10 each side) 24/16

For Quality – continious movement 13′:– 1′ Maxweight Plank 20/15kg (weight on glutes)– Floorpress 2x 50/35lbs– Low Slides~ 1′ Break WoD: OTM 15′:1) 6x Push-Press 60/40kg2) 12x Sumo Squats 35/25lbs (broad stance, toes out)3) 16x Side to Side Squat

A) OTM 15′1) ME one unbroken set of Ring Dips2)15-20x Squats3) 30“ Hollow B) WOD, for time:50x Wallballs 20/14lbs10x Pull-ups (*5 muscle ups) 40x KTE 8x Pull-ups (4 muscle ups)30x Thrusters 40/30kg6x Pull-ups (3 muscle ups) 20x Burpees 4x Pull-ups (2 muscle ups)10x HRPUs2x Pull-ups (1 muscle ups)[Cap 15′]

for Quality 12′:stes of 3-5 Barbell Snatches 40/30kg(Beginner: practice Dumbell Snatches 50/35lbs) Mini Murph:Buy in: 500m Runthen 5 Rounds:10x Pull-ups20x Push-ups30x SquatsCash-Out: 500m Run[Cap 24′]

A) For Quality – Strength/Skill 15′:Sets of 6x Strict Press 40/30kgafter 7′ switch to:Sets of 6x F-Squats 70/45kg B) WOD: AMRAP 15′, ladder +5:5x Pull-Ups (+5)5x KB-Snatches 24/16kg (DB: 55/35lbs) (+5)5x Push-Up (+5)

Every 2′ for 10 Rounds:(5′ warm-up + find weight)Complex: @60/40kg2x Thruster2x F-Squat2x Push-Pressoff complex: 30“ Beetle WoD; AMRAP: 18′, increasing Ladder(first 9′: on/rope-jump, second 9′: on/off)2x Wallballs 20/14lbs (+2)2x KB-Swings 32/24kg (+2)

For Quality 12′:try to stay unbroken:10x Hollow Rocks10x V-ups10x Tuck-ups10x Hollow1′ Rest WoD: OTM 20′:1) 6-8x Burpee Pull-ups2) 16x Sit-ups3) 30“/30“ Landmine Single Leg Deadlift Row4) ME Plank

Strength 15′: DeadliftEvery 2′ for 5 Rounds:(5′ warm-up + find weight)8x Deadlift 100/60kgfill the time with ~15x Sit-ups–> go heavy on the DL WOD: OTM 15′, 40“on/20“off1) Pistols (or scaled versions)2) T2B (sc.: K2E / K2C)3) S2O 50/35kg