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Continious movement for 12′:– Pull-ups– Flutter Kicks– SDHP’s 32/24kg1-2′ Break WoD: „Napoleon Dynamite“: Rx @ 40/30kg(5′ warm-up + find weight)For Time: 30x F-SquatsThen…21-15-9Hang Power CleanS2OThen…30x F-Squats[Cap 12′]

Leg Complex: RX@50/35kg(5′ warm-up + find weight)Every 2,5′ for 4 Rounds:5x power cleans5x front squats6x alt. reverse lunges(B-Rack-Position)5 back squats WOD:Team of 3- waterfall style200m Row9x S2O 60/40kg[Cap 12′](once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team-…

A) Conditioning, For Quality:Every 2′ for 3 Rounds:1: 6x Turkish Get-Ups (3 each arm)2: 90“ Bottom’s Up Kettlebell Carry (45“ each arm)3: 12x KB-Good Morgings @3“down & 3“up4: 90“ Plank Hold B: AMRAP 8′:10x Sit-ups10x Push-Ups20x Kettlebell Swings 24/16kg

For Quality 10′:Every 2′ for 3 Rounds (12′)#1 T2B / PU’s, MU’s #2 DU’s/SU’s (or work on your weakness) WoD: OTM 20′:1) 5-10x Pull-ups (1-2 rope climbs (*Legless))2) 10x Hamstring Curls /w Medball3) 10x Burpees4) 10-15x Hip Thrusters 25/15lbs(full extension!)

Strength: Every 1,5‘ for 5 Rounds (15′):(5‘: warm-up & find your starting weight.)1: 1,5‘: 5x Deadlifts 120/80kg „go heavy2: 1,5‘: 8x Slow Leg Raises on Bar “go slow“ WoD: AMRAP 10‘:5x Burpees5x Thrusters 40/30kg15x Squats

warm-upStretch/Mobility WoD: BINGO![Cap 50′]

Strength: Every 2′ for 5 Rounds:(5′ warm-up + find starting weight)6x Tempo Deadlift @3“ downRx 100/65kg WoD: „DECK of CARDS“:for time, Teams of 2 (on/off):♥ = Burpees♠ = Pull-ups♦ = 1-arm Thrusters 50/35lbs♣ = alt. Snatches 50/35lbsJoker = 0 reps, next reps x2(Cap 20′)

Strength:F-Squat(warm-up)Start to find your 5 RM F-Squat.1-2‘ Break beetween heavy sets.(Time 15‘) WoD:Teams of 2:Tabata 16×20“ on/plank1) KB-Swings 24/16kg2) HRPU’s3) T2B(~1-2′ Break between Tabata sets,score: worst round Mate1+2)

for Quality 10′:5x unbroken Power Cleans(find weight for Workout, unbroken should be possible)5x PUs (*MUs)30-60“ Break WoD: „Hulk Hogan“:Every 2 minutes for 20 mins:3x Muscle ups (SC.: C2B, PUs)5x Power Cleans 80/60kg7x BurpeesScore is total number of two-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 10 rounds…

Every 2′ for 6 rds:20x KB-Russian Twists 24/16kg15x Sit-ups10x T2B WoD: OTM 15′:1: 3x Clean 60/40kg + 3x Wheels of Hell2: 15x Wallballs 20/14lbs3: 10-15x Push-ups (*on MB)