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OTM 9′:1) 20″ Ring Support Hold + 10″ Ring Catch Hold2) 20″l/20″r Bottom-up KB Carry 16/12kg3) 20″l/20″r Sideplank WoD: AMRAP, 2 Rds:1: 1,5′ Row for Cal (Burpees)2: 1,5′ Sit-ups3: 1,5′ Wallballs 20/14lbs4: 1,5′ Pull-ups5: 1,5′ High Box Step-ups 75/60cm1,5′ Break beetween the 2 Rounds / 15“ Beetween stations[20′]

For Quality 14′:10x Band Pull Aparts green/blue10x Floorpress 2x 50/35lbs10x High Box Step-ups 5/5~1′ Break WoD: OTM 14′1) 10x DB-Squatsnatches 50/35lbs (5/5)(*Adv.: 4-5x BB-Squatsnatches 40/30kg)2) 10x Burpees

EMOM for 10′:5x Thrusters 42,5/30kg & 5x Burpees (*Adv.: Over Bar)(adapt +/- 1 rep @ both exercises if possible/necessary) WoD: Teams of 2, AMRAP 20′:you go – i go:6x alt. 1-arm OH-Lunges 50/35lbs6x T2B12x KB-Swings 24/16kg

For Quality: Stregth/ Skill 15′:8x Strict Press 40/30kgT2B or Muscle up Practice(1. T2B / 2. Hip Pop -> Hip to Bar / 3. Fast Sit-up -> hand slide around the bar) WOD:A) AMRAP 6′:5x Hang Power Snatch 40/30kg(10x alt. DB-Snatches 50/35lbs)10x Wallballs 20/14lbs3′ BreakB) AMRAP 6′:5x T2B (*Adv.: Muscle-ups)10x G2O 20/15kg

A) for Quality 12′:14x alt. DB-Snatches 55/35lbs (KB: 24/16kg)10x 1-leg Romaian Deadlift 24/16kg (5x r/5x l)30“ Hollow30“ Superman30“ Break B) WoD: OTM, 5 Rds:1) 3x Man Makers 2×45/25lbs2) 10-16x alt.Pistols(sc.: assisted / Jumping Squats)3) 20-45x DU’s/90x SU’s – Sally: Olympic Sit-ups

Conditioning:Every 1,5 minutes, for 3 Rounds: (13,5 minutes):1) 20x alt. Walking Lunges 2x 35/25lbs (16/12kg)2) 12-20x Slow Push-Ups @ 1“ Bottomhold (weighted) 3) 8.12x Chin-Ups @ 2“ down (weighted) WoD: Tabata 8×20“on/10“off:(2-3′ find starting weight)1) KB-Swings 32/24kg(short Break)2) Sit-ups(short Break)3) Thrusters 50/35kg

Strength/Skill:Bar Complex: RX @ 50/35kg(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:1x Power Clean1x Hang Squat Clean1x Push Press2x Back Squats1x Behind Neck Push Press WOD: 2 RFT:(5′ warm-up + find starting weight)12x Deadlift 110/70kg12x 1-arm KB-Thrusters 24/16kg (6/6)12x Burpees18x Goblet Squats 24/16kg6x Burpees6x 1-arm KB-Thrusters 24/16kg (3/3)6x Deadlifts 110/70kg[Cap 12′]

OTM: 4 Rounds (16′)(5′ warm-up + find weight)1) 5x Shoulder 2 Overhead 50/35kg2) 10x Backsquats 50/35kg3) 15-25x Wallballs 20/14lbs4) Break (+ may change weight) WOD: 5 RFT:(5′ warm-up + find weight)5x Power Snatch 45/30kg(10x alt. DB-Snatches 50/35lbs)10x Burpees14x OH-Plate Lunges 20/15kg[Cap 12′]

Strength: Deadlift 15′:15x reps easy (55% 1RM)10x reps medium (70%)5x reps hard (85%)–> Find your 3-5 RM EMOM for 6′:6x Thrusters 50/35kg2x Burpees WOD: Tabata 8x 20“on/10“off, alternate movements:1) SDHPs 32/24 / Push-ups1′ Rest2) KB-Swings 32/24kg / T2B[score: all reps]

for Quality 10′:10x HRPU’S on Plate (Knees don’t touch ground / * weighted)10x Pistols (assisted. / scaled)10x Pull-ups30“-60“ Break WoD: OTM 20′:1) 10x Band Pull Aparts green/blue2) 10x DB-Snatch + Lower DB + DB-Squat 50/35lbs (5/5)3) 15x Sit-ups (*on Box)4) 16-20x Renegade Rows 50/35lbs (8-10 each)