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Strength/Skill:Every 90“ for 4 Rounds:1) 8x Bent over Rows 50/35kg2) Practice DU’s/SU’s WOD, for time:21x KB/(DB) Snatches 24/16kg (55/35lbs)15x Sit Ups9x HRPU’S100x DU’s / 250x SU’s21x Sit-ups15x HRPU’S9x KB Snatches100x DU’s / 250x SU’s21x HRPU’S15x KB Snatches9x Sit-ups100x DU’s / 250x SU’s[Cap 16′]

Beginner:Skill: Clean Advanced:Complex: @60/40kg4x Hang Power Clean2x S2O(15′) WoD: Tabata 8x(20“on/10“off):1) Front Squats 50/35kg2) Push-Presses 50/35kg3) DUs/ SU’s/3(~1′ break beetween exercises)

Strength/Skill:(5′ warm-up + find starting weight)Complex RX @ 60/40kg:Every 2′ for 4 Rounds:4x Power Clean3x F-Squats2x Push-Press1x Thruster WOD: For Time: Teams of 2 on/off30x Pull-ups60x Wallballs 20/14lbs90x KB-Swings 24/16kg Break/Switch Penalty: (you have to switch after 50% of the reps @ each exercise)2 Rounds EACH (on/off):5x Burpees15x DU’s / 40x SU’s[CAP 20′]

OTM 20′:1: 15x T2B2: 15x Ring-Rows3: 15x Jumping Squats4: 15x Wallballs 20/14lbs WoD, AMRAP 12′:10x Burpees20x KB-Swings 24/16kg30x Sit-ups

For Quality 8 – RX 24/16kg (DB: 55/35lbs):2x KB-Clean2x KB- Push-Press2x KB-Squats(right arm / left arm / *both) OTM 28′, 7 Rounds:1) 5-8x Strict Pull-ups/Chin-ups2) 8-12x KB-Clean 24/16k3) 8-12x KB-Push-Press 24/16kg4) 8-12x Box Jumps 60/50cm

OTM 18′:1: 10-15x Push-ups2: 15-20x Sit-ups3: 20-25x Squats WoD: 18.0:21-15-9 Reps for Time of:alt. Dumbbell Snatches 50/35lbsOver-Dumbbell Burpees(Cap 10′)

Deadlift:10 reps with 50%8 reps with 65%5 reps with 80%–> find your 5 RM(15′) WoD: 3 RFT:60x DU’s/150xSU’s30x KB-Swings 24/16kg20x Goblet Squats 24/16kg10x KB-Push-Press (5/5)[Cap 15′]

Strength:for Quality 15′, RX @ 60/40kg:sets of 5 Front Squats @2“down(start with lower weight and increase if possible) EMOM for 5′(5′ warm-up + find weight)2x Clean + Jerk AHAP(as heavy as possible /Beginner: 5x C+J with nice technique) WOD: For time:18-15-12-9-6Box Jumps 60/50cmSDHPs 32/24kg[Cap 10′]

for Quality: 12:sets of 3-5 Barbell Snatches 40/30kg(Sc.: sets of 10x alt. DB-Snatches 50/35lbs) WoD: „Cindy“, Amrap 20′Teams of 2 (on/off), (*Adv.: solo):5x Pull-ups10x Push-ups15x Squats

OTM for 12 minutes:1) 4-6x Wheels of Hell (slow)2) 30“ Hollow3) 8-12x Candlesticks (sc. 15-20x Sit-ups) WOD:5 RFT:6x Push-Press 60/40kg6x alt. F-Rack-Lunges 60/40kg30x Sit-ups (25x V-ups)(Cap 15′)