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Skill: CleanFor Quality 6′1x Power Clean with pause1x Front Squat with pause (@bottom)1x Squat Clean with pause@60% 1RM30-60“ Breakfollowed by for Quality 6′sets of 3-5x Squat Clean 60/40kg (80% 1RM)30-60“ Break WOD: for time, Teams of 2: RX@20/14lbs100x MB-Russian Twists (on/off, one rep = r + l)500m MB-Partnerrun (Team carries one Medball)100x Partner Thrusters100x Partner…

OTM 15′, 40“on/20“off:1) Pull-ups / Chin-ups2) Beetle3) Hip-Thrusters 35/25kg WoD: Tabata, 8×20“on/10“off1) T2B2) Wallballs 20/14lbs3) Burpees

OTM 15′, RX@ 20/15kg1) 5-8x Behind the Neck Press (Snatchgrip)2) 5-8x Overhead-Squats3) 5-8x Snatch Balance4) Practice: Tall-Snatch (Start: Hip, pull-the Ellbows up + Pull- yourself under fast)5) Practice: Hang-Squatsnatch (*Snatch from the Floor) WoD: OTM 12′:odd) 10-14x alt. DB-Snatches 50/35lbs(* 4-5x Snatches 50/35kg)even) 15-20x HollowRocks

Ladder, S2O:(3′ warm up + find starting weight)Every 2′ for 4 Rounds:#1 2′: 15x 30/20kg#2 2′: 10x 40/25kg#3 2′: 7x 50/30kg#4 2′: 3-5x 60/40kg–> get heavy WOD: Descending Ladder:10-1 reps FOR TIME of each exercise:(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)Kettlebell Swings 24/16kgSit-upsPush-Ups[Cap 10′] Sally

Every 2′ for 4 Rounds (16′) for Quality:2′ Pull-up (*MU) Practice(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)2′ SU’s, DU’s, TU’s Practice WoD: AMRAP 9′: ladder +11x KB-Swings 24/16kg (+1)1x V-up (+1)

Complex:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:9x DB-Deadlift6x alt. DB-Lunges (*Adv.: 1-hand OH)3 x DB Clean + JerkRX @ 2×50/35lbs (24/16kg)[15′] WoD: Teams of 2: on/rope skippingAmrap 20′, Ladder:one is rope jumping, while the other completes the reps.(Adv.: rope jumping Error= 1x syncronised Burpee) 4x HRPU +1 (Adv.: HSPUs)4x KB-Tater 24/16kg+1

A): OTM 15′:1) 8x Romanian Deadlift 80/50kg2) 15-20x Sit-ups3) 10x alt. Legraises in Plankposition B) WoD:10 Rounds:5x Pull-ups (*C2B)10x Wallballs 20/14lbsthen: 100x DU’s (300x SU’s)remaining time: Burpees(Cap 15′)

A) For Quality 13′:15x KB-Swings 24/16kg15x Sit-ups (*“Strict“ ohne Schwung mit den Armen, Amre auf der Brust)15x Hollow Rocks1′ Plank B) AMRAP 13′:1x strict pull-up, 2x push-ups, 3x squats2x strict pull-ups, 4x push-ups, 6x squats3x strict pull-ups, 6x push-ups, 9x squats4x, 8x, 12×5, 10, 15xEtc.

WoD: HYROX (mehr Info): For Time1000m Run50x Burpee Broad Jumps100x stationary Lunges1000m Row30x HR Pushups100x Wallballs 6/4kg (14lbs / 10lbs)

OTM 15′:1) 8-12x Floorpress 2×50/35lbs2) 12-15x Ring Rows (*scale as needed)3) 6-8x Strict Press 50/35kg OTM 16: 45“on/15“off1) Ring Leg Extensions2) American KB-Swings 24/16kg3) Box-Jumps 60/50cm4) Burpees