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Strength/Skill:(5′ warm-up + find weight)Every 90“ for 5 Rounds:Complex @ 60/40kg:2x Power Clean2x F-Squat2x Squatclean WoD, OTM 18′:1) 5-8x Chin-ups2) 8-12x Floorpress 2x 50/35lbs3) Row for Cal 12-204) 20-45x DU’s / 90x SU’s

OTM 12′1: 8-12x HRPUs (*Adv. Explosiv – man hebt mit den Händen leicht ab beim hochdrücken)2: 14-20x walking Lunges 2x 24/16kg (DB: 2×55/35lbs)3: ME Dead Hang on Bar Amrap 15′:30x Sit-ups40x Squats50x Dus / 150x Sus Sally (High-Low-Plank / *Adv. Push-ups)

Strength/Skill:(5′ warm-up + find weight)Every 90“ for 5 Rounds:5x F-Squats 70/45kg(*OHS 40/30kg)[12,5′] EMOM for 5′:(5′ Practice + find weight)3x Snatches 42,5/30kg(sc.: alt. 6x DB-Snatches 65/45lbs)[10′] WOD: 21-15-9Push-Press 42,5/30kgT2B[Cap 10′]

WOD, for time:100x Squats90x alt. Jumping Lunges (sc.: alt. Lunges)80x Push-ups70x K2E60x DU’s (200x SU’s)50x KB-Swings 24/16kg40x Pull-ups30x Dips20x Burpees10x T2B (*Muscle ups)[Cap 40′]

OTM 12′:1) 5-10x HSPU’s (HS-Hold, on Box, HRPUs)2) 14x American KB-Swings 24/16kg3) 14x Single Arm KB Bend over Rows 24/16kg (8/8) WOD: For Time, Teams of 2 (on/off):50x Partner Thrusters 20/14lbs100x DB-Snatch 50/35lbs100x Burpees over DB100x DB-Snatch 50/35lbs50x Partner Thrusters 20/14lbs[Cap 25′]

Strength/Skill, for Quality 13′:Pistols Squat Practice (sc.: Variations)Snatch Balance Practice 40/30kg WOD, AMRAP 13′:1000m Run (1000m Row / 600x SU’s) [Softcap 6′]10x alt. turkish get-ups 55/35lbs (KB: 24/16kg)remaining Time:10x Pull-ups10x American KB-Swings 24/16kg

Core, 4 Rounds:1) 15x Sit-ups (*Strict)2) 15x Shoulder ABC „A“ or „V“3) 30x High Plank + alt. Leg Lifts WOD: OT2M, for Quality – 3 Rounds [18′]:(5′ warm-up + find weight/variations)1) Clean + Jerk 60/40kg2) T2B/Muscle-ups (*Box Muscle ups / banded)3) SU/DU’s

For Quality 12′:15x unbroken Wallballs 20/14lbs10x DB-Push-Press 2×50/35lbs15x unbroken American KB-Swings 24/16kg20x DB-Renegade Rows 1×50/35lbs (10/10)~1′ Break WoD: AMRAP 16′, Teams of 2, you go – i go:5x Burpee DL5x 5x Hang Power Clean5x Push-PressRX @ 2x DB 50/35lbs (2x KB: 24/16kg)

OTM 10′:odd:4x Strict Pull-up4x Chin up(if completed +1 each)even:8-12x F-Squats 60/40kg WoD:10 Rounds:30“ BurpeesRest 30 seconds30“ Thrusters 40/30kgRest 30 seconds

OTM 15′:1: 15x Sumo Deadlift Highpulls 32/24kg2: 10x Slow Leg Raises3: 12-16x Renegade Rows 55/35lbs WOD: AMRAP 13′:15x HRPUs15x Goblet squats 24/16kg40x Double unders / 120x Single unders