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For Quality 15′:8x F-Squats 50/35kg @ 1“ Bottomhold16x T2B~1′ Break WoD:Every 3′ for 5 Rounds:10x Burpees10x V-ups10x alt. DB-Snatches 50/35lbs10x HSPU’s (sc.: on Box, HRPU’s)

A) For Quality 12′:15x KB-Swings 24/16kg15x Sit-ups (*“Strict“ ohne Schwung mit den Armen, Amre auf der Brust)15x Hollow Rocks1′ Plank B) AMRAP 12′:1x strict pull-up, 2x push-ups, 3x squats2x strict pull-ups, 4x push-ups, 6x squats3x strict pull-ups, 6x push-ups, 9x squats4x, 8x, 12×5, 10, 15xEtc.

OTM 15′:1: 8-12x Floorpress 2x 55/35lbs2: ME Bottum up KB-Carry (30“ L / 30“ R)3: Shoulder ABC „A“ (Adv.: „V“) WoD:OTM 14′:odd: 4x F-Squats 60/40kg + 4x Wheels of Helleven: 20-45x DUs / 90x Sus

Strength:Deadlift:find your 5 RM[1-2′ Beak beetween heavy sets][16′] WoD: AMRAP, 4 Rounds (12′):1) 45“ Pull-ups2) 45“ Push-ups + 2x Knee + Ellbow3) 45“ Goblet Squats 32/24kg15“ beetween exercises

4 Rounds, 85“ per station [11,5′]:1) 8-10x Floorpress + 8-10x Push-Press 2×55/35lbs2) 20-25x American KB-Swings 24/16kg WoD: Amrap 18′:You go – i go5x Burpees10x Sit-ups10x Wallballs 20/14lbs

OTM 10′:1) 15-20x Hollow Rocks2) 10x Superman arm extensions (*weighted 2×2,5/1,25kg) WOD: Part AFor time (00:00 – 10:00)60x Double Unders (150x SU’s)10x Thrusters 50/35kg60x Double Unders15x Thrusters 50/35kg60x Double Unders20x Thrusters 50/35kgRemainder of time : Rest Part B5 RFT (10:00-20:00)30x Double Unders (75x SU’s)10x Chest-to-Bar Pull-ups

OTM 15′:1) 8-12x Floorpress 2×55/35lbs2) 12-15x Ring Rows (*scale as needed)3) 6-8x Strict Press 50/35kg OTM 16: 45“on/15“off1) Ring Leg Extensions2) American KB-Swings 24/16kg3) Box-Jumps 60/50cm4) Burpees

OTM 12′:1) 8-12x Box-Jumps 60/50cm2) 15x T2B3) 15x KB-Swings 24/16kg WOD: Strenth:[5′ warm-up, find starting weight]Every 2,5′ for 5 Rounds:6x(-10x) alt. F-Rack Lunges 70/45kg(* +5-10x Chin-ups)[17,5′] Cashout: Sally: Sit-ups

For Quality: [10′]2 Rounds:2,5′ practice HSPUs (sc.: assisted, hold)2,5′ practice DU’s (sc.: SU’s) WoD: Tabata 8×20“on/10“off1) HSPU (sc.: assisted / static handstand hold / assisted static hold)2) Pistols (sc.: assisted, Squats)3) Push-ups (sc.: Knees)4) Jumping Lunges (sc.: Lunges)

for Quality 15′:sets of 3-5x Cleans 60/40kg(Power or Squat Cleans – your choice) WoD:30-25-20-15-10-5 reps for time:– HRPU’s– V-ups– alt. Lunges[Cap 15′]