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OTM 5 Rounds, 45“on/15“off:1) Pull-ups2) Lunges 24/16kg3) SU’s/DU’s WoD: „DECK of CARDS“:for time:Teams of 2 (on/off):Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps) Choose Option 1 (Cardio):♥ = Burpees♠ = Wallballs 20/14lbs♦ = Kettlebell-Swings 24/16kg♣ = V-upsJoker…

For Quality 10′, ladder+1:(5′ warm up & find starting weight)1x Hang Power Clean 60/40kg (+1)1x Front Squat 60/40kg (+1)1x Shoulder to Overhead 60/40kg (+1) OTM 18′:1) 40“ Beetle (Rotation mit Beine ausstrecken)2) 12-14x alt. Lunges 2x 24/16kg3) 12-14x Wallballs 20/14lbs

For Quality 12′:14x American KB-Swings 24/16kg40“ Hollow14x KB-Russian Twists 24/16kg40“ Supermanshort Break (20-40“) OTM 18′:1) 10-15x HRPU’s (*Explosiv mit abheben)2) 30“ L-Sit3) 10x 1-Leg Romanian Deadlifts 32/24kg (5x left/5x right)

OTM 15′:(5′ to warmup + find starting weight for Clean)1: 10-15x „A“ or „V“ Shoulder ABC2: 4-5x Clean 60/40kg (or 12-15x SDHPs 32/24kg, wer nicht cleanen kann oder mag)3: 40“ Hollow WOD: AMRAP 4 Rounds:1′ Medball Cleans 20/14lbs1′ Push-Press 40/30kg1′ Sit-ups15“ beetween exercises

OTM 12′:1) 8-12x Floorpress 2x 55/35lbs2) 40“ Hollow3) 10x 1-Leg Romanian Deadlift 32/24kg WoD: AMRAP 16′: you go – i go (Teams of 2):5x Shoulder to Overhead 60/40kg20 Kettlebell Swings 24/16kg20 V-UpsBOTH (parallel): 50x DU’s / 125x SU’s

OTM 10′:1: 5x F-Squats 60/40kg2: 8-12x Body Change Push-ups(= ein Push up mit 360° Drehung) WoD: AMRAP 1,5’on/30“off, 2 rds:1) DB-Thrusters 2×45/25lbs2) Leg Raises3) Dips4) Row for Cal5) KB-Swings 24/16kgscore: reps

Strength: Deadlift 15′:15x reps easy (55% 1RM)10x reps medium (70%)5x reps hard (85%)–> Find your 3-5 RM WoD: AMRAP, Teams of 2;(dynamic/static), RX @ 20/14lbs & 24/16kg:2′ Medball-Push-ups2′ Wallballs2′ Russian Twists(while Teammate: OH-Hold 20/15kg)2′ Break2′ KB-Presses2′ KB-Swings2′ KB-Lunges(while Teammate: Squat-Hold 20/15kg)

For Quality: Every 1,5′ for 4 Rounds:(3′ practice Turkish get-ups, find weight)1: 1,5′ practice turkish get-ups 24/16kg (55/35lbs)2: 1,5′ DU’s/SU’s Practice (max unbroken?)[12′] WoD: „Grace“, for time:(5′ Find your starting weight )30x Clean + Jerk 60/40kg –> then til timecap: ladder +11x Burpee (+1)1x V-up (+1)[Cap 12′]score: grace time & ladder score

for Quality 14′:5x F-Squats 60/40kg (*Adv.: OHS 40/30kg)10x T-Raises on Floor10x Butterfly~ 1′ Break WoD: OTM 16′:1) 60“ Jefferson Curls 12/8kg2) 30“ Pike ups3) 8x DB-Burpees DL 1x 50/35lbs (4/4)4) 8x Chin-ups

for Quality 15′:Technique Split Jerk1) find your stance2) jump into stance3) sets of 5 reps: Split Jerk 50/35kg WoD:AMRAP, 3 Rounds:1) 1′ Single Unders (for each error/break: 1x Penaltyburpee before you start the wallballs at the next intervall)2) 1′ Wallballs 20/14lbs3) 1′ Single Unders (for each error/break: 1x Penaltyburpee before you start the Pull-ups at…