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Strength/Skill:(3′ warm-up, find starting weight)Every 90“ for 4 Rounds:Complex5x Strict Press 40/30kg2x Push Press 40/30kg WOD: For Time:10x Burpees20x Push Ups500m Run40x Push Ups60x Squats500m Run80x Squats100x Sit Ups500m Run[Cap 22′]

A) WOD, for time:150x DU / 300x SU15x OHS/Front Squats 40/30kg100x DU / 200x SU10x OHS 40/30kg50x DU / 100x SU5x OHS 40/30kg[Cap 12′] break 4min B) WOD, for time:150x DU / 300x SU15 Burpees to Target100x DU / 200x SU10 Burpees to Target50x DU / 100x SU5 Burpees to Target[Cap 12′]

Skill/Strength:EMOM for 5 Rounds:5x OHS 40/30kg WOD: „Chelsea“:EMOM for 30′5x pull ups10x push ups15x squats

EMOM for 5 Rounds:(5′ warm-up + find starting weight)5x Deadlift 100/65kg WoD, Teams of 2, you go – i go:AMRAP 8′6x Thrusters 50/35kg6x Burpees6x Strict Pull-ups3′ BreakAMRAP 8′6x G2O 20/15kg6x Goblet Squats 32/24kg6x HRPU’s (*Adv.: HSPU’s)

OTM 18′:1) 8x KB Clean + Jerk (4/4) + 10x Push Ups2) 3-5x Power Clean 60/40kg WOD: ANNIE:50-40-30-20-10– Sit Ups – Double Unders (SU’s*3)(Finisher: Team-up for 30x Medball-Thrusters 20/14lbs)[Cap 12′]

For Quality 14′:8x slow Leg Raises12x alt. OH-Lunges 1-arm 24/16kg (6 right arm/6 left arm)16x KB-Swings 24/16kg~1′ Break WOD:(5′ warm-up + find starting weight)B) OTM 10′1) 5x Clean 60/40kg2) 5-8x Pull-ups

Strength:(3′ warm-up + find weight)Every 2′ for 3 Rounds:8x F-Squats 50/35kg@30×1 WOD: AMRAP 17′1x G2O 40/30kg1x Sit Up2x G2O 40/30kg2x Sit Up3x G2O 40/30kg3x Sit Up…

OT2M for 3 Rounds (12′):#1 Practice Pull-ups/MU’s#2 Practice SU’s/DU’sorWork on your weakness: DU’s / Clean / HSPUs … WoD: AMRAP, 40“on 20“off, 5 Rounds:1) Pull-ups (Muscle-ups) 2) Burpees 3) Wallballs 20/14lbs (score all reps: MU’s2)

Skill/Strength:(5′ warm-up, find weight)Every 2′ for 5 Rounds:8x Push Jerk 50/35kg WOD: For time:(5′ warm-up, find weight)10-1 reps, descending ladder:– Deadlift @ 1,5/1x body weight (100/60kg)– Burpee Pull-Ups[Cap 10′] Finisher: Emimen & Rihanna– Sit-ups / Sit-up Hold

Strength:Every 2′ for 3 Rounds:max effort unbroken Pull-ups WOD: For Time, Teams of 2 (on/off)200x Squats150x Push Ups100x KB SDHPs 24/16kg50x Burpees50x Wall Balls 20/14lbs[Cap 25′]