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Core: Tabata: 8×20“on/10“off1) 1-Leg Romanian DL 24/16kg 4/42) Sideplank 4/43) HollowRocks WoD: Teams of 2 (on/off):For Time:Buy in: 40x Partner Sit-upsdescending Ladder – 10 reps40x T2B (-10 reps)40x HSPU’s (-10 reps) (sc.: on Box / HRPU’s)40x Pistols (-10 reps) (assisted / Jumping Squats)[Cap 20′]

A) OTM 10′:1) 6-8x Floorpress 50/35lbs + Drop Set: Push-ups2) 30“ Tip-Toes WOD: B) AMRAP 10′Ladder +55x Wallballs 20/14lbs (+5)5x Americn KB-Swings 24/16kg (+5)

OTM 15′:1: 8-12x Floorpress 2x 50/35lbs2: ME Bottum up KB-Carry (30“ L / 30“ R)3: Shoulder ABC „A“ (Adv.: „V“) WoD:OTM 14′:odd: 4x F-Squats 60/40kg + 4x Wheels of Helleven: 20-45x DUs / 90x Sus

OTM 15′:1) 8-12x Box-Jumps 60/50cm (sc.: Step-ups)2) 5-8x slow Good Mornings 20/15kg3) 5-8x slow Strict T2B (sc.:K2E/K2C) WoD: AMRAP 14′:Teams of 2, you go – i go, ladder +11x Power Clean 60/40kg (+1)1x Burpee over Bar (+1)1x F-Squat 60/40kg (+1)

Strength 15′: Deadlift:series of 8 reps @ 100/65kg1-2′ Break beetween heavy sets WoD: OTM 16′:1) 8-12x Ring Dips (sc.: banded, on Box)2) for Quality: Deep Push-ups(sc.: on Knees / Adv.:* Archer Push-ups / Spiderman Push-ups)3) 12-15x Wallballs 20/14lbs4) for Quality: High T2B(sc.: K2E, K2C)

Strength:(3′ warm-up + find starting weight)Every 2′ for 6 Rounds:8x Floorpress 2×50/35kg + 8x Push-ups /*both on MB)[15′] WoD, Teams of 2, for time:Partners alternate reps.(Partner1 first rep, Partner2 second rep, partner1 third, …)40x Box Jumps 60/50cm40x Burpees over Bar500m Medball Partner Run 20/14lbs (Team has to carry one Medball)(or 600m Row + MB-OH-Hold /…

OTM 18′:1) Practice DU’s/SU’s2) 5-8x Pull-ups3) 5-8x DB-Cleans 2×50/35lbs WoD: AMRAP 8′, ladder+11x KB-Swing 24/16kg (+1)1x Sit-ups (+1)EMOM: 5x Burpee

Strength:(3′ warm-up + find starting weight)Every 2′ for 5 Rounds:5x(-8x) Strict Press, slow descent @ 5“ down WoD: OTM 20′, 5 Rounds:1) 8x Chin-up / *Adv.: Ring – pull-ups(start with pull-up grip, end with chin-up grip)2) 10x Burpees3) 12x Landmine Twists 35/25kg4) 14x Wallballs 20/14lbs

OTM 15′, 45“on/15“off:1) Burppes2) Box Jumps 60/50cm3) Russian Twists 20/14lbs WOD: Tempo Squats:Every 2′ for 5 Rounds:5x F-Squat @5“ down[15′]

Complex:Every 2′ for 5 Rounds:5x Squatclean 60/40kg5x Wheels of Hell WOD: “Fight Gone Bad”3 RDS: [17′]#1 1′: Wall Balls 20/14lbs#2 1′: Barbell Sumo Deadlift High-Pulls 35/25kg (Sc.: KB 32/24kg)#3: 1′: Box Jumps 60/50cm#4 1′: Push Press 35/25kg#5: 1′ Row (Burpees)– 1 minute Rest.