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Strength: F-Squats (*Adv.: OHS), 14′:–> find your 5 Rep Max1-2′ Break beetwenn heavy sets WoD: AMRAP 16′:Teams of 290x Wallballs 20/14lbs (on/off)70x Partner Sit-ups 20/14lbs50x Burpees (on/off)30x syncronised G2O 20/15kg

OTM 18′:1) 8-12x Push-Prss 50/35kg2) 12-14x Bulgarian Split Squats (*45/25lbs, 6-7x each side)3) 15x KB-Swings 24/16kg WoD, AMRAP [12′]:1′ DU’s / SU’s/31′ DB-Snatches 50/35lbs2′ DU’s / SU’s/32′ DB-Snatches 50/35lbs3′ DU’s / SU’s/33′ DB-Snatches 50/35lbs(score1: all DU’s / SU’sscore2: all Snatches)

for Quality 14′:5x Snatch 40/30kg15x T2B~ 1′ Break OTM 15′:1) Max. Pull-up / Chin -ups – mix it as u want2) 15-20x Hollow Rocks3) Complex: 4x (2x Right / 2x Left) @ 50/35lbs1x DB-Snatch (+ Lower DB on Shoulder)1x DB-Thruster1x DB-Squat

OTM 12′:(5′: warm up + find starting weight for Thrusters)1: 5x Thrusters 50/35kg2: 40“ ME Sit-ups “The Chief”5 Rounds:AMRAP 3′, 1′ Break beetween Rounds:9x SDHPs 32/24kg (*Adv.: 3x Power Cleans 60/40kg)6x Push-Ups9x Air Squats

Strength: Push-Press, 15′:Rx @ 60/40kg(warm-up:15 reps easy ~60% 1RM10 reps medium ~ 75%)–> find your 5 RM1-2′ Break beetween heavy sets WoD: Tabata 8×20“on/10“1) DB-Clean 2×50/35lbs 2) Ring Dips (sc.: banded)3) Plank (*Adv.: weighted)(score: worst Round, no score @ Plank)[~15′]

OTM 12′:(5′ warm up + find starting weight)1) 5x Deadlift 110/75kg2) 5-8x Chin-ups (* 1-2 Rope Climbs) WoD: EMOM til Death 10′:15x DU’s / 30x SU’s10x Russian KB-Swings 24/16kg1x S2O 60/40kg (+1) Finisher: Sally

Teams of 2:Amrap 4x5minBuy in @ every round: one has to run 500m – the other one: 100 DUs (300x SUs) (Partners alternate)5′ ME HRPU (on/off)5′ ME T2B (on/off)5′ ME Wallballs (on/off)5′ ME V-ups (on/off)1,5′ break beetween exercises

OTM 15′, 40“on/20“off1) Shoulder ABC: 5x“A/V „+ 5x“L“2) Box Jumps 60/50cm3) Leg Raises on Bar AMRAP 15′:Teams of 2 (on/plank)8x Burpees16x Sit-ups24x alt. Lunges

For Quality 12′:10x Back Flies 2x5kg/2,5kg (extended arms)10x slow Ab-Mat Snow Angels (extended arms)20x slow alt. Heel Touches20x Hollow Rocks~ 1′ Break WoD: OTM 20′:1) 8-10x 1-leg romanian DL with Barbell 20/15kg2) 8-10x Band Pull Apart Green/blue3) 5-10x Strict Pull-ups (1-2 Ropeclimbs / sc.: Jumping)4) ME Lying 1-Leg Hip Raises

OTM 12′, 45“on/15“off:1: Jump + Land to Split-Jerk Position2: Strict Shoulder Press in Split-Jerk Position 20/15kg3: Split-Jerk 20/15kg WoD: Strength:(5′ warm-up + find starting weight)Every 2,5′ for 5 Rounds:5x Jerk (*Split Jerk) 60/40kg(5 reps if weight is heavy – more if weight is easier)[15′] Finisher: Roxanne – Burpees