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Tabata 8×20“on/10“off:#1 Power Snatch 40/30kg | Sit-Ups#2 KB-Swings 24/16kg | Plank OTM 10′:1) 10-12x Hammer Curl Reverse Lunges 2x 35/25lbs2) 12-15x T2B WoD: EMOM for 16′: Death by Burpee (Start @ 3)

Strength/Skill:(warm-up + find weight)Every 2“ for 5 RoundsComplex: RX @ 60/40kg1x Power Clean1x Hang Squat Clean1x F-Squat1x Thruster1x S2O WoD: Tabata: 8×20“on/10“off:1) HRPU’s / (*HSPU’s)(short Break)2) Deck Squats 20/15kg(short Break)3) KB-Swings 32/24kg

OTM 20′:1) 8x Chin-ups (*Jumping)2) 8-12x Burpees3) 8-12x Box-Jumps 60/50cm4) 12x Wallballs 20/14lbs WoD: „Flight Simulator“For Time:5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Unbroken Double-Unders(sc.: version 1: DU’s: 10-20-30-40-50-40-30-20-10sc.: version 2: SU’s: normal rep scheme *2 (try one DU per set))[Cap 12′] Finisher: 500m Run

3 Rounds: 40“on/20“off1) alt. Lunges2) K2E3) Wallballs 20/14lbs4) V-ups5) Burpees WoD:Amrap, 3 rds: 40“on/20“off1: L-sit (Sc.: on DBs, Rings, Box)2: Leg Raises on Bar3: KB-Push-Press 24/16kg4: Plank5: KB-Swings 24/16kg

OTM 15′:1) 8-12x Box-Jumps 60/50cm (sc.: Step-ups)2) 5-8x slow Good Mornings 20/15kg3) 5-8x slow Strict T2B (sc.:K2E/K2C) WoD: AMRAP 14′:Teams of 2, you go – i go, ladder +11x Power Clean 60/40kg (+1)1x Burpee over Bar (+1)1x F-Squat 60/40kg (+1)

A.Every 75 seconds for 15 minutes (3 sets of each):1 – 8-12x Bulgarian Split Squat (Left) @ 3“ down (explosive up)(Sc.: Squats, Adv.:*DB-weighted)2 – 8-12x Bulgarian Split Squat (Right) @ 3“ down (explosive up)3 –8-12x Chin-Ups @ 2“ down4 – 60“ Plank Hold B.WOD: For time:111x DU’s (333x SU’s)21x Dumbbell Thrusters 2x 50/35lbs (KB: 2×20/16kg)111x…

Continious Movement 10′:• Pike-ups• T2B• Push-ups~ 1′ Break WoD: OTM, 4 Rounds [20′]:(5′ warm-up + find starting weight)1) 3′: Run 500m + 0-10x Strict Pull-ups2) 1′: 4-5x Wheels of Hell3) 1′: 4-5x Hang Power Clean 60/40kg

Strength/Skill 10′:Kipping Pull-up / Muscle Up practice+3-4x max effort Strict Pull-ups WOD, for time:(5′ warm-up + find weight)100x squats10x push press 60/40kg80x squats8x push press60x squats6x push press40x squats4x push press20x squats2x push press10x squats1x push press[Cap 20′]

Strength/Skill: 15′:(start with easy weight to warm up. Work yourself up)–> find your 3-5 RM F-Squat A) EMOM for 5′(5′ warm-up + find weight)6x Clusters 50/35kg6x V-ups B) WOD: AMRAP 10′:5x Muscle-ups/Pull-ups10x Push-ups15x Wallballs 20/14lbs

OTM 18′:1) 8-12x Floorpress 2×50/35lbs2) 12-14x Bulgarian Split Squats (*45/25lbs, 6-7x each side)3) 15x T2B WoD, AMRAP [12′]:1′ DU’s / SU’s/31′ DB-Snatches 50/35lbs2′ DU’s / SU’s/32′ DB-Snatches 50/35lbs3′ DU’s / SU’s/33′ DB-Snatches 50/35lbs(score1: all DU’s / score2: all Snatches)