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OTM 15′:(5’warm-up + find weight)1) 3-4x Clean + Jerk 60/40kg2) 8-12x Hip Thrusters (*on MB) 3) 8-12x Floorpress 2×50/35kg (*on MB) WoD:OTM-AMRAP, 4 Rounds (16′):1) max. V-up + Toe-Touch2) 5x Strict Pull-ups3) max. Thrusters 50/35kg4) 5x Wheels of Hell

Every 1,5′ for 3 Rounds:(5′ to warm up and find starting weight)1,5′ Back Squat x 8-12 reps @ 3secs down, 50/35kg1,5′ Russian Step-Ups x 12 reps each leg, 60/50cm1,5′ Ring Row x 12-15 reps @ 3secs down Tabata: 8×20“on/10“off1) KB-Swings 32/24kg(Short Break)2) Sit-ups(Short Break)3) Wallballs 20/14lbs

for Quality 12′:100x DU’s / 200x SU’s [mini Cap 2,5′]followed by –> continious movement:– American KB-Swings 32/24kg– HRPU’s(good form / rep range: 8-12 / *weighted)– Flutter Kicks~ 1′ Break WOD: 3 Rounds:Team of 3- Waterfall Style:200m Row (15x Burpees)6x Clean + Jerk Rx@60/40kg (or 75% 1RM)[Cap 12′]

warm-upMobility/Stretch HERO WoD „The Don“:For Time66x Deadlifts 50/35kg66x Box Jump 60/50cm66x Kettlebell Swings 24/16kg66x Knees-to-Elbows66x Sit-Ups66x Pull-Ups66x Thrusters 25/15kg66x Wall Ball Shots 20/14lbs66x Burpees66x Double-Unders(scaled: 44x Reps or Teams of 2 (on/off))[Cap 45′]

Strength / Skill 15′:(warm-up: one set of 10 reps, then go heavy but focus on good techniqueBeginner: Technique)heavy reps: 5-5-3-3-3-1-1-1-1 Squatcleans WoD: OTM: 16′, 40“on/20“off:1) Ring Leg Extensions2) HRPU’s (HSPU’s) 3) Landmine Twists 35/25kg 4) Floorpress 2×50/35lbs (on MB)

OTM 15′1) 30“ Headstand/Handstandhold2) 15-20x HollowRocks3) 15-20x Jumping Squats WoD:8 RFT:5x Burpees6x T2B8x alt. DB-Snatches 50/35lbs[Cap 14′]

Skill 12′:Head-/Handstand, HSPU’s 5 RFT:10x Burpees20x Wallballs 20/14lbs30x Sit-ups500m Run[Cap 30′]

OTM 12′:(5′ warm-up + find starting weight)1) 3-4x Squatclean 60/40kg(Beginner: 15x SDHPs 24/16kg)2) 90x SU’s / 20-45x DU’s WoD: OTM 16′:1) 8x slow Banded Skier Pull Down green/blue2) 8x DB-Push-Press 2x 50/35lbs3) ME Plank (*weighted) 4) 15- 20x Squats (*alt. Pistols)

For Quality, 2 Rounds:2,5′ Pistols (sc.: assisted, narrow)2,5′ T2B (sc.: K2E, K2C) WoD: AMRAP 20′, Teams of 2 (on/off):40x Clean + Jerk30x Devil Presses20x Box Step-ups 60/50cm[RX@ 1x 50/35lbs]

Strength:(warm-up: 2 controlled sets of 10 reps)F-Squats: series of 5 reps1-2′ Break beetween heavy sets[12′] WoD: For Time:Buy in: 50x Barbell Thrusters 20/15kg3 Rounds:25x KB-Swings 24/16kg25x HRPU’s25x DB-Snatches 50/35lbs25x Sit-upsCash Out: 50x Barbell Thrusters 20/15kg[Cap 28′]