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Strength/Skill:(5′ warm-up + find weight)Every 2′ for 5 Rounds:5(-8)x Power Clean 60/40kg(go heavy) WOD: For time18x F-Squats 50/35kg500 meter run12x F-Squats 50/35kg500 meter run6x F-Squats 50/35kg500 meter run4x F-Squats 50/35kg20m Broad Jumps[Cap 20′]

Complex, for Quality 10′:(3′ warm-up, find weight)1x Cluster1x Thruster3x S2ORX @ 50/35kg OTM 16′:1) 5-10x Chin-ups (*Adv.: 1-2 rope Climbs)2) 10x Burpees3) 16x Renegade Rows 50/35lbs4) 16x Hip Thrusters with DB on Box/Bench 50/35lbs

A) EMOM: 6′5x Pull-ups5x BurpeesEMOM for 3′:8x Ring Dips B) WOD:21-15-9 repsKB -Snatches 24/16kg (DB: 50/35lbs)Box Jumps 60/50cmSit-Ups[Cap 9′] Finisher: Eminem & Rhianna:Love the Ways you lie

OTM 15′:1) 4-5x Pull-ups + 4-5x T2B(*Adv.: Complex 5x Kipp. Pull-up into T2B)2) 14x alt. Lunges3) 40“ SU’s / DU’s WoD: 5 RFT:5x Burpees10x B-Squats 40/30kg15x DL 40/30kg[Cap 12′]

Strength/Skill 10′:series of 10 reps (5/5):KB-Push-Presses 24/16kg(*Adv.: KB-Snatches) WOD: AMRAP 15′6x Squat Clean 60/40kg8x K2E10x Burpees12x Pull-ups

For Quality 12′:try to stay unbroken:10x Hollow Rocks10x V-ups10x Tuck-ups10x Hollow1′ Rest Tabata: 8×20“on/10“off1) Devil Presses 35/25lbs (with 2 arms) 2) Lying 1-leg Hip Raises (alt- Leg each intervall) 3) HRPU’s (Adv.: HSPU’s) Finisher: Sally: Squats

For Quality 15′:10x Pull-ups20x Push-ups30x Leg Raises40x Squats100x DU’s / 250x SU’s1-2′ Break WoD: OTM 15′:1) 10-15x T2B (sc.: K2E, K2C)2) 15x G2O 20/15kg3) 15x Wallballs 20/14lbs

Strength: OTM 10′:(5′ warm-up + find weight)90“: 10x Strict Pull-ups90“: 10x Deadlifts 90/55kg WOD5 Rounds for Time:10x Thrusters 40/30kg20x KB-Swings 24/16kg[Cap 12′]

Every 2′ for 6 Rounds:8-12x F-Squats 60/40kg(+ DU’s / SU’s Practice) WoD: For Time:1 Round of:15x Strict presses at ½ body weight (40/30kg – first round: unbroken)500m Run15x Push presses at ½ body weight–> followed by 1 Round with 12x Strict Presses+Run+Push-Presses–> followed by 1 Round with 9x Strict Presses+Run+Push-Presses[Cap 20′]

Skill 8′:Headstand/Handstand – Balance Strength: Headstand/Handstand(3′ find your exercise)OTM 5 Rounds: 30“on/30“ off:1) Choose:Pike-Push-upsElevated Pike Push-upsWall WalksHandstand Kick-upsHandstand Push-ups (*Strict)2) DU’s / SU’s For Time21-15-9 Reps of:– Dumbbell Deadlifts 2×50/35 lb (KB:24/16kg)– Squat JumpsRest excatly 2 minutes15-12-9 Reps of:– Dumbbell Deadlifts 2×50/35 lb– Dumbbell Facing Burpees[Cap 12′]