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For Quality 12′:4x Turkish get-ups (2x each arm)12x Goblet Squats16x American KB-SwingsRx @ 24/16kg~1′ Break WoD: Strength: OTM 12‘:(5‘: preparation, warm-up & find your starting weight.)1: 8x Push-Press 50/35kg2: ME Pull-ups in one streak

Pyramid Complex: Thrusters (3′ to warm-up + find starting weight) Every 2,5′ for 5 Rounds (#1,#2, #3, #4, #5): #1: 15x reps easy weight (1) 40/25kg #2: 10x reps medium (2) 50/35kg #3: 5x reps MAX 60/45kg #4: 10x reps (2) 50/35kg #5: 15x reps (1) 40/25kg choose weight –> try to get the reps…

OTM 12′:odd: 4-5x Wheels of Helleven: 5-8x Push-Press 60/40kg WoD: 3rds, AMRAP:1′ Wallballs 20/14lbs1′ SU/DU (try to jump without Break)1′ DB-Snatch 50/35lbs1′ Sit-ups1′ KB-Lunges 24/16kg1′ break (15“ Break beetween exercises)[Score: all reps – without SU/DU]

OTM 15′:1) 16-20 lunges2) 15-20 push ups3) 15-20 jumping squats4) 16-20 strict press (8-10 r/l) 45/25lb5) 26-30 deadlifts (13-15 r/l) 45/25lb WOD: Teams of 2 (on/off)Buy In: 30 burpee box jump/step oversFor Time (1×50/35lb)50 alt. snatches40 box step overs30 alt. burpee deadlift20 overhead squats10 alt. devil presses20 overhead squats30 alt. burpee deadlift40 box step overs50…

Strength/Skill 10′:Snatches 42,5/30kg– series of 5 reps(or with Dumbbells – 1 rep = 1x l + r) WoD: „ANNALENA„ 25x Alt. lunges (r+l =1 rep) 25x sNatches 42,5/30kg 500m ruN25x Burpees over bAr 25x pulL-ups 25x OverhEad squats 42,5/30kg 100x double uNders (250x SU’s) 100x Air Squats [Cap 25′]

EMOM 10′:C2B-Hold 5secs (jede Runde +5 secs)11X HRPUs (-1 rep) (*Clap, Sc.: Knees) WOD: OTM 15′:1: 3-5x Power Cleans / (sc.: 12-15x SDHPs 32/24kg)2: 5-8 Pull-ups3: 15-20x Sit-ups SallyOlympic Sit-ups

Every 2′ for 5 rds:2x KB-Clean2x KB-Squat2x KB-PressRX@ 24/16kg (55/35lbs)(1x rechts, 1x links, 1x beidhändig) WOD:Buy in: 20x Alt. KB-Lunges 24/16kg4 RFT:30x KB-Swings 24/16kg20x Push-ups10x BurpeesCash-out: 20x Alt. KB-Lunges 24/16kg(Cap 16′) – Finisher: Roxanne – Burpees

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

Strength/Technique:find your 3-5 RM Clean(15′) WoD:Amrap 2 Rounds:1,5′ HRPUs1,5′ Sit-ups1,5′ Row for cal (or Burpees)1,5′ KB-Swings 24/16kg1,5′ Break15“ Break beetween exercises

OTM 16′:1) 10x Landmine Twists 35/25kg2) 10x Band Pull Aparts green/blue3) 10x Ring Row + Layouts4) 20x Squats WoD: „DECK of CARDS“:for time, Teams of 2 (on/off):♥ = Burpees♠ = Wallballs 20/14lbs♦ = SDHP’s 32/24kg♣ = T2BJoker = 0 reps, next reps x2(Cap 20′)