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For Quality 12′, continious movement: Wallballs 20/14lbs Push-ups Deadhang~ 1′ Break WoD, AMRAP 20′, ladder+20, Teams of 2:Buy in: MB-50x Partner Thrusters 20/14lbs20x KB-Swings 24/16kg (on/off) (+20)20x Squats (on/off) (+20)20x Partner Sit-ups (both) (+20)

OTM 15′, for Quality, 45“on/15“off:1) Ring Push-ups (sc.: Push-ups)2) Crossovers or Reverse SU’s/DU’s3) DB Hang Squatcleans 2x 50/35lbs WoD: OTM 16′, ladder +2 (sc.: +1 or +0):1) 8x Burpees2) 8x T2B3) 8x Wallballs 20/14lbs4) 8x Floorpress 2×50/35lbs

Every 1,5′ for 5 Rounds (15′):#1) 60“ Plank#2) for Quality: turkish get-ups 24/16kg Hero WoD: „Marco“3 rounds for time of:21x Pull-Ups15x HSPUs (sc.: HRPUs)9x Thrusters 50/35kg (*original: 60/42,5kg)[Cap 15′]

Strength:unbroken Complex: RX @ 50/35kg1x Hang Power Clean1x F-Squat1x S2O1x Thruster1x S2O1x F-Squat1x Hang Power Clean[14′] WoD:AMRAP 14′, Teams of 2 (on/rope jumping).you go – i go, continuous movement.– Russian Twists 20/14lbs– Wallballs 20/14lbs– KB-Swings 32/24kgboth rest exactly 20“ (nur am Ende jeder Runde)(score: all reps)

OTM 12′, 40“on/20“off:1) OHS 42,5/30kg (sc.: F-Squats)2) Pull-ups3) Sit-ups WoD:5 RFT:15x OHS 42,5kg/30kg (sc.: F-Squats)100x DU’s / 250x SU’s[Cap 20′]

A) 8′ AMRAP: you go – i go8x T2B8x Wallball 20/14lbs8x American KB-Swings 24/16kg2′ restB) 8′ AMRAP you go – i go8x V-ups8x Wallball 20/14lbs8x KB/DB Push-Press (4/4) 24/16kg2′ restC) 8′ AMRAP you go – i go8x Sit-ups8x Wallball 20/14lbs8x KB/DB Snatch (4/4) 24/16kg

OTM 15′: 40“on/20“off1) HSPUs / (sc.: on Box, HRPU)2) Clusters 50/35kg (sc.: Thrusters)3) alt. KB-Lunges 24/16kg WOD:Tabata: 8×20“on/10“off1) Ring Rows2) Burpees3) V-ups

Strength/Skill 15′: Clean(warm-up)–> find your 3-5 RepMax1-2′ Break beetwenn heavy sets WoD: OTM 15′:1) 8-10x alt. DB-Thrusters 50/35lbs2) 60“ Jefferson Curls 1×12/8kg (on Plate/Box)3) 8-10x alt. V-ups (r+l = 1rep)

For Quality 14′:10x Dips (sc.: assisted)10x Push-ups (*Adv.: weighted)10x lateral Sideraises 2×2,5/1,25kg~ 1′ Break WoD: AMRAP. 1 Round [10′]:1′: F-Squats 30/25kg2′ Break:1′: F-Squats 40/30kg2′ Break1′: F-Squats 50/35kg2′ Break:1′: F-Squats 60/40kg– add 10/5kg each Round.– Score: weight liftet in the last Round + all reps Finisher:1′ Hollow Hold + 1 V-up every 5“90“ Plank 15/10kg

OTM 15′:1) 8-10x Box-Jumps 60/50cm2) 10-15x HRPU’s3) 15-20x HollowRocks WoD: „DECK of CARDS“:for time:Teams of 2 (on/off):♥ = Burpees♠ = DB-Push-Press 2×50/35lbs♦ = KB-Swings 32/24kg♣ = T2BJoker = 0 reps, next reps x2[Cap 20′]