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A) for Quality 15′:ME unbroken Strict Pull-ups30x Sit-ups1′ Plank1′ Break B) WoD: „Grettel“(5′ warm-up + find starting weight)10 RFT:3x Clean + Jerk 60/40kg3x Burpees over Bar[Cap 10′]Choose the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Strength:find your 5 RM F-Squat.1-2‘ Break beetween heavy sets.(Time 15‘) WoD: AMRAP 2 Rounds:2′: Farmers Walk Around the Partner 2x 32kg/24kg // (DB: 2x 30kg/22,5kg)(on/Squathold)(1 Round = 1 Rep)2′: Partner Sit-ups2′ T2B (on/Squathold)2′ Partner Push-ups[16′]

A) OTM 12′:1) 12-16x alt. Lunges 32/24kg2) 6-8x Pull-ups @2“ down3) 40“ Sideplank – 20“ each side B) WoD: AMRAP 12′:(5′ warm up + find starting weight)4x Push-Press 50/35kg8x Burpees12x V-ups Finisher: Sally

Every 1,5′ for 6 rds:(5′ warm-up, find starting weight)Beginner: 5x F-Squats 50/35kgAdv.: 5x OHS 50/35kg–> go heavy OTM 18′:1: 30“ Bar Hold + 5x Strict Pull-ups2: 30“ Push-up Hold + (5-)10x Push-ups2: 30“ Squat Hold + (10-)15x Squats

For Quality 15′: „HardCore“:12x KB- Russian Twists 24/16kg12x „Strict“-Sit-ups50x Flutter Kicks1′ High-Plank + 5 slow(!) Push-ups1′ Break Strength: Amrap, 3rds(5′ warm up + find starting weight)1,5′ Wallballs 20/14lbs1,5′ Push-ups 10/5kg1,5′ Break

For Quality12′:5x Hang Power Clean 60/40kg (2×55/35lbs)5x Wheels of Hell5x Strict Pull-ups50x Flutter Kicks30-60“ Break WoD: 5 RFT:12x Deadlift 70/45kg9x Hang Power Clean 70/45kg (24x SDHPs 32/24kg)6x Push Jerk 70/45kg[Cap 20′]

Bear Complex:A) 5′ warm up find starting weightB) Every 4′, 5 rounds:7 sets of the following sequencePower CleanFront SquatPush PressBack SquatPush Press WoD, for time:10-8-6-4-2-4-6-8-10 Russian KB Swings 32/24kg10-8-6-4-2-4-6-8-10 Burpees (*over KB)Time Cap: 10’min

WOD: For Time:Teams of 2 (on/off)11-22-33-44-55-66– Sit ups– American KB Swing (24/16)straight into2 Rounds500m Run50x Squats (Synchro)[Cap 35′] (+ Surprise AMRAP)

for Quality 15′:15x SDHPs 32/24kg (Adv.: 5x Clean 70/45kg)20x HollowRocks1′ Plank1′ Break / Change weights WoD: EMOM to death 15′:1x Burpee +11x Squat +11x SU +1

warm-upMobility/Stretch Strength 15′:Advanced:Misfit Athletic Complex:1x Power Clean1x Push-Jerk1x Front-Squat1x Hangsquat Clean1x Split Jerk Beginner:15′ Clean Practice WOD: OTM 15′:1: 25-45x DU’s/90xSU’s2: 8-12x HRPUs (*weighted)3: 8-12x Box-Jumps 60/50cm