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Complex, stay unbroken, RX @ KB: 24/16kg:Every 2,5′ for 4 Rounds:6x One Arm Swings – each side6x Clean and Jerk – each side6x One Arm Front Squat – each side6x Goblet Squat6x Single Leg Deadlifts – each side[10′] WoD: OTM 18′:1) 3-5x Strict Pull-ups + 3-5 Chin-ups2) 10x Deadlift 80/55kg3) 20x Hollow Rocks

OTM 18′:1) 8x KB Clean + Jerk (4/4) + 8x Push Ups2) 3-5x Power Clean 60/40kg WOD: ANNIE:50-40-30-20-10– Sit Ups– Double Unders (SU’s*3)[Cap 12′]

OTM 12′:1) 10x KB-Presses 24/16kg (5/5)2) 15x KB-Swings 24/16kg3) 15-20x Squats WoD: „MACHO MAN“(warm-up + find starting weight)EMOM for 20′:3x Power Cleans3x Front Squats3x JerksRX @ 60/40kg (real: 80/60)

OTM 5 Rounds, for Quaity:1) Jefferson Curls 1×25/15lbs2) Pike-ups WoD: AMRAP 20′:„CINDY“:5x Pull-Ups10x Push-Ups15x Air SquatsOR„MARY“:5x Handstand Push-Ups(sc.: Hand Release Push-ups)10x alt. Pistols15x Pull-Ups

Continuous Movement: 8′:– HRPU’s (*Adv.: HSPU’s)– T2B– alt. Heel Touches– 30-60“ Break WoD: „HANG IN THERE PARTNER“:Teams of 2 (on/dead-hang):EMOM for 20 minutes:5x Thrusters 42,5/30kg5x BurpeesWhile partner hangs from Pull-Up Bar (rest if reps are finished), alternate each round.[score: survived Rounds]

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: easy 500m Run

OTM 12′, 40“on/20“off:1) Box Jumps 60/50cm2) Wallballs 20/14lbs3) Sit-ups WoD:„Fancy Nancy“:5 RFT:15x OHS 42,5kg/30kg (sc.: F-Squats)beetween OHS-sets: Run 500m (4 times)[Cap 20′]

for Quality 15′:5x OHS 40/30kg (deep + controlled)5x Wheels of Hell10x Superman arm Extensions + PVC (tight core)15x Shoulder ABC (5x V / 5x E / 5x I) WoD: Strength:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:Complex: RX @ 60/40kg1x Squat Clean2x Hang Power Clean3x Push-Press4x alt. F-Rack Lungesscore: heaviest unbroken complex

For Quality 15′:5x F-Squats 50/35kg (*OHS)5-10x HSPUs (sc.: on Box, Pike-PUs)15x T2B (sc.: Kipp + Legs high as possible) WoD: Tabata 8×20“on/10“off:1) Deadlift 80/55kg2) weighted Sit-ups 15/10kg3) DU’s / SU’s/3

Strength: F-Squats(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:8x F-Squats 50/35kg @2“ Bottom-Hold WoD: OTM/AMRAP, 4 Rounds:1) 10x Landmine Twists 35/25kg2) max Chin-ups (sc.: banded)3) 10x Box-Jumps 60/50cm4) max alt. Thrusters 2×50/35lbs