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for Quality 12′: (5′ warm-up, find your starting weight) 5x OHS / F-Squats 50/35kg @3“Down 10x Rotational Planks 15x Burpees 1′ Break WoD: Tabata: 20“on/10“off #1: KB-Swings 24/16kg (short Break) #2: OH-Lunges 20/15kg-Plate (short Break) #3: DU’s/SU’s/3

Core and More: for Quality 12′20x Hollow Rocks10x Low-High Plank10x Bodysaw10x Windmills 16/12kg (5 each side)1′ Break WoD; OTM: 15′, 40“on/20“off1: Bend Over Row 55/35lbs2: Pull-ups3: KB-Swings 24/16kg

A) OTM 12′:1) 8-12x Burpees2) 5-8x Strict Pull-ups3) 50-70x Flutter Kicks B) WoD, for Time: „KAREN“150x Wallballs 20/14lbs[CaP 12′]Cooldown: easy 500m Run

for Quality 12′:14x Sit-ups (Strict) 7x Leg Raises (Slow)1′ Plank (*weighted)1′ Break WoD: Amrap:2′: 12x Burpees + ME F-Squats1′ Break2′: 12x Burpees + ME F-Squats1′ Break3′: 12x Burpees + ME F-SquatsRx@60/40kg (Rx@12reps)

Skill 15′:Clean (+Jerk)(*Adv.: Snatch) AMRAP 3 Rounds, 1′ for each station:1) ME Deck Squats 20/15kg2) 5x Thrusters 50/35kg3) ME Burpees4) 5x Thrusters 50/35kg(score: reps without Thrusters)

WOD, for time, „Power house“:(5′ warm-up + find weight)Teams of 3, Rx @ 60/40kg, 1 work at a time.50-40-30-20-10 repsDeadliftHang Power CleanShoulder 2 OverheadEvery 1:00 on the minute all team members complete 3 Burpees.[Cap 30′]

10′ for Quality:ME Push-ups (down low)SS Push-ups (broad, narrow, knee)1-2′ Break WoD: 5 Rds, AMRAP:45“ Box-Jumps 60/50cm45“ T2B45“‘ KB-Swings 24/16kg45“ Break /15“ Break beetween exercises

Complex, Upper Body: RX@45/32,5kgEvery 2,5′ for 4 Rounds:4x Thrusters3x Push Press2x Strict Press3x Push Press4x Thrusters WoD: OTM 15′:1) 8-12x Bend over Row 50/35kg2) 8-12x Dips3) 8-12x Kneeling Single arm Bottom-up KB-Press 16/12kg(4-6r / 4-6l)

WOD: Eva5 RFT:30x Pull-ups30x KB-Swings 32/24kgBeetween Rounds: 1000m Run (1000m Row / 666x SU’s)[Cap 45′]

Teams of 2:OTM 10′ (both do all Reps):roll the dice!1= 12x Burpees2= 12x OH-Lunges 20/15kg3 = 12x G2O 20/15kg4 = 12x Jumping Squats5= 30x DU’s (75x SU’s)6= 1x Cheer and choose a number WOD:AMRAP 20′, Teams of 2 (on/off)follow the repscheme, roll the dice –> this will determine every exercise.5x ???10x ???15x ???20x ???25x ???30x…