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OTM 8′:1) 5-10x HSPU’s (*Adv.: Strict)(sc.: 5-10x Strict DB-Presses 2×45/25lbs / on Box / HRPU’s)2) 15x T2B Benchmark WoD: „The Ghost“:6 Rounds of:1′: Row for Cal (Wallballs 20/14lbs)1′ Burpees1′ DU’s / SU’s/31′ Rest / 10“ Break beetween stations[score: all reps | 24′]

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Core:3 Rounds:30“ Plank20“ Sideplank Right30“ Superman20“ Sideplank left30“ Reverse Plank20“ Break B) WoD: Hero WoD „DT“:(5′ warm-up + find starting weight)5 Rounds for Time:12x Deadlifts9x Hang Power Cleans6x Push JerksRX@ 60/40 (original: 70/47,5kg)[Cap 15′]

For Quality 12′:5x Barbell Snatches 40/30kg(10x alt. DB-Snatches 50/35lbs) WoD:(warm-up + find starting weight)FRAN: 21-15-9 reps, for time– Thrusters 42,5/30kg– Pull-ups[Cap 12′] OR DIANE: 21-15-9 reps, for time– Deadlifts 100/70kg– HSPU’s (sc.: HRPU’s)[Cap 12′] Finisher: 29x Burpees

for Quality 10′:5x unbroken Power Cleans(find weight for Workout, unbroken should be possible)5x PUs (*MUs)30-60“ Break WoD:„Hulk Hogan“Every 2 minutes for 20 mins:3x Muscle ups (SC.: C2B, PUs)5x Power Cleans 80/60kg7x BurpeesScore is total number of two-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 10 rounds your…

OTM 10′:(5′ warm-up + find weight)1) 5x Squats 60/40kg (*OHS 50/35kg)2) 15x American KB-Swings 24/16kg WOD: AMRAP 20′:„Cindy“5x pull-ups10x push-ups15x squatsOR„Mary“5x HSPU’s10x Pistols (Box assisted / assisted / narrow Jumping )15x pull-ups

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Strength:Every 2′ for 5 Rounds:5x Deadlift 100/70kg5x Strict Pull-ups (*C2B / *slow) WoD: „DECK of CARDS“:for time: Teams of 2 (on/off):♥ = Burpees♠ = Sit-ups♦ = DB-Clean + Jerk 1x 50/35lbs♣ = DB-Thrusters 1x 50/35lbsJoker = 0 reps, next reps x2(Cap 20′)

OTM 16′:1) 10-20cal Row (10x Burpees)2) 12x HRPU’s / (*HSPU’s)3) 15x T2B4) 18x Sit-ups WOD: Strength:Every 2,5′ for 5 Rounds:5-8x Pause F-Squats 60/40kg @ 3“ Bottomhold(Pause Squat 1RM = ~15% less normal 1RM)

Strength:Every 2′ for 5 Rounds:5x(-8x) Strict Press, slow descent @ 5“ down WoD: OTM 20′, 5 Rounds:1) 6x Chin-up (*Adv.: Slow)2) 8x KB-Taters 24/16kg3) 10x Landmine Twists 35/25kg4) 12x Wallballs 20/14lbs