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Strength/Skill 15′:(5′ warm-up + find starting weight)F-Squats 5-5-4-2-1-1 EMOM: 6 min7x pull ups5-10x push ups WOD:EMOM til Death.1) 3x KB-Swings (+3)2x Sit-ups (+2)2) 6x KB-Swings4x Sit-ups3) 9x KB-Swings6x Sit-ups4) 12x KB-Swings8x Sit-ups5) 15x KB-Swings10x Sit-ups6) 18x KB-Swings12x Sit-ups7) 21x KB-Swings14x Sit-ups…

Complex: Every 2′ for 6 Rds:(5′ warm-up, find starting weight)1x Clean + Jerk2x alt.-F-Rack Lunges1x Clean + Jerk2x alt.-F-Rack LungesRx @ 60/40kg WoD: Amrap 16′:(@Start & Minute 4 & 8 & 12: 15x Burpees)16x alt. DB-Snatches 50/35lbs12x Push-ups8x Goblet Squats 50/35lbs

A) 8′ AMRAP: you go – i go8x T2B8x Burpees8x American KB-Swings 24/16kg2 min restB) 8′ AMRAP you go – i go8x V-ups8x Burpees8x KB/DB Push-Press (4 each side) 24/16kg2 min restC) 8′ AMRAP you go – i go8x Sit-ups8x Burpees8x KB/DB Snatch (4 each side) 24/16kg

OTM 16′:1+2) for Quality alt. Turkish get-ups 50/35lbs3) 15x KB-Swings 24/16kg (*American)4) 15x Goblet Squats 24/16kg WOD:AMRAP 2 Rounds:1′ on each Station, 20“ Break beetween:#1 Row for cal#a Plank#2 Backsquats 50/35kg#b Slow Good Morgings 24/16kg @5151#3 T2B#c diagonal Crunches(1,2,3 = score, die repsa,b,c = for Quality, nicht im score dabei)[16′]

OTM 12′:1) 8-12x Box-Jumps2) 8-12x Floorpress 2x 50/35lbs3) 40“ Hollow WoD: OTM 16′:(warm-up + find weight)1) 5x Thrusters 50/35kg2) 5x Hip Thrusters 50/35kg on MB3) 8-12x Band Pull-Aparts green/blue4) 8-12x alt. Banded Side Steps green/blue

OTM 12′:1) 5x Ring Dips *weighted2) 5x Strict Pull-ups *weighted3) 20-45x DU’s / 90x SU’s WOD:(5′ warm-up and find weight for Cleans)A) AMRAP 7′:5x Burpee Pull-ups (*MU’s)10x Wall Balls 20/14lbs3′ BreakB) AMRAP 7′:5x Squat Cleans 60/40kg10x Hollow Rocks

Core: 3 Rounds:30“ Leg Raies + Tip Toe1′ Plank30“ alt. Heel Touches1′ Superman30“ Hollow Rocks1′ Break WoD:20-19-…-2-1 Pull-ups (*C2B / sc.: JP, banded / RR)1-2-…-19-20 alt. Devil Presses 1x 35/25lbs[Cap 25′]

Pyramid Complex:Thrusters (3′ to warm-up + find starting weight)Every 2,5′ for 5 Rounds (#1,#2, #3, #4, #5):1: 15x reps easy weight (1) 40/25kg2: 10x reps medium (2) 50/35kg3: 5x reps MAX 60/45kg4: 10x reps (2) 50/35kg5: 15x reps (1) 40/25kgchoose weight –> try to get the reps each round unbroken. WoD: OTM 15′:1) 15x American…

Every 2′ for 4 Rounds: RX @ 50/35kg(5′ warm-up + find starting weight)Complex:4x Deadlift2x Hang Squatclean4x Push-Press2x Hang Squatclean4x Deadlift WoD: AMRAP 25′, on/off, RX@20/14lbs:„My Partner, my Ball and I“:500m Parnter Medball Run50x Box Step-ups 60/50cm /w Medball50x Push-ups /w legs on Medball50x Explosive Sit-ups /w Medball

Strength:(5′ warm-up, find starting weight)Every 2′ for 6 Rounds:8x Push-Press 50/35kg15-20x Sit-ups WoD:Amrap 15′:10x Pull-ups10x Burpees DL 24/16kg (5/5)10x KB-F-Rack-Lunges (*OH) 24/16kg (5/5)40x DU’s / 100x SU’s