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OTM for 10′:odd: 6-10x KB-Halos 20kg/12kgeven: 16-20x Russian Step ups 60/50cm WoD:A: Amrap 9′, you go i go:6x Pull-Ups / Jumping PUs6x T2B6x Wallballs 20/14lbs3′ BreakB: Amrap 9′, you go i go:6x Push-Press 50/35kg6x alt. Front-Rack Lunges 50/35kg6x V-ups

WoD: OTM 12′:1) 10x Floorpress 55/35lbs + 10x Push-ups2) 5x Strict Pull-ups + 5x Slow Leg Raises3) 30“ Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats) WoD: OTM 15′:1) 3x Complex @2×24/16kg– Row + Clean + Thruster2) 40“ Beetle3) 8-12x Box Jumps 60/50cm

Strength:–> find your 5 RM Deadlift1-2′ Break beetween sets(15′) WoD: For time:12-11-…-2-1x Burpees1-2-…-11-12x V-ups5x Squats beetween Rounds[Cap 15′]

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 WoD: Tabata: 8×20“on/10“off #1 KB-Swings 24/16kg (Short Break) #2 Sit-ups (Short Break) #3 Wallball-Shots 20/14lbs

OTM, 5 Rounds:1) 8-10x Floorpress 2x 55/35lbs2) 6x Slow Good Mornings 40/30kg3) 40“ Dead Hang on Bar WoD: Amrap 11′, ladder+2:2x alt. Lunges 40/30kg (+2)2x Burpees over Bar (+2)

Complex: every 1,5′ for 6 rounds(5′ warm-up, find starting weight)4x Thruster 50/35kg4x Push-Press 50/35kg–> get heavy WoD:Teams of 3, AMRAP 16′:Station 1: 80x DU’s/240x SU’sStation 2: 1x Burpee + 5x MB-Squats 20/14lbsStation 3: Plank Hold Rotate after team member 1 has finished the jumping.The score is the total number of burpees completed. The squats are…

OTM 15′:1) 20-40x DU’s / 90x SU’s2) 3x KB (DB)-Complex:1x Row + 1x Clean + 1x Thruster 2×24/16kg (2×55/35lbs)3) 45“ Superman + rows WoD:Tabata 8x 20“on/10“off1) KB-Swings 32/24kg2) Strict Pull-ups3) V-ups

Conditioning: 3 Rounds:30“ Highplank + 30“ Push-ups30“ Superman + 30“ KB-Swings 24/16kg30“ Hollow + 30“ Sit-ups30“ Goblet Squat Hold 24/16kg + 30“ Squats30“ Break WoD:OTM 15′:1) 3x F-Squat + 3x Push-Press + 3x Thruster 50/35kg2) 15x Wallballs 20/14lbs3) 15x T2B

For Quality 12′:8x Floorpress 50/35lbs (KB 2x 24/16kg)8x Pull-ups15x HRPUs~1′ Break WoD: Amrap 12′:(5′ to warm up and find starting weight)30x Push-ups20x Thrusters 40/30kg20x Burpees15x Thrusters 40/30kg15x Burpees10x Thrusters 40/30kg10x BurpeesME Push-ups til the Timecap.

Strength: 5 RM Deadlift:5′ warm-up, find your starting weight:Every 2′ for 6 Rds:5x Deadlift 120/80kg10-20x Sit-ups (and/or change weight) WoD: AMRAP, 3 Rounds:1′: KB-Lunges 1x 32/24kg1′: Burpees1′: Wallballs 20/14lbs1′ Rest / 10“ break beetween exercises