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For Quality 14′:Complex:3x Hang Power Snatch 40/30kg5x OHS 45/30kgor3x Hang Power Clean5x F-Squat 60/40kg1-2′ Break beetween sets WoD: AMRAP 16′ (on/off)E2MOM: 10x Floorpress on MB 2x 50/35lbs30x Burpees60x Wallballs 20/14lbs90x DB-Snatches 50/35lbs

OTM 12′:1) 5-8x Power Snatches 35/25kg2) 5-8x Strict Pull-ups3) 30-45x DU’s / 90x SU’s Open Workout 11.1:AMRAP 10′:30x DU’s (90x SU’s)15x Power Snatches 35/25kg

OTM 12′:1) 3-4x Squatclean 60/40kg (Beginner: 15x SDHPs 24/16kg)2) 90x SU’s / 20-45x DU’s WoD: OTM 16′:1) 8x slow Banded Skier Pull Down green/blue2) 8x DB-Push-Press 2x 50/35lbs3) ME Plank (weighted) 4) 15- 20x Squats (alt. Pistols)

Every 100“ for 3 Rounds#1) 8-12x DB-Row 50/35lbs(right + left arm)#2) 8-12x (*Waiter) KB-Strict-Press 20/12kg(right + left arm)#3) 8-16x Ring Dips(sc.: banded, on Box)#4) 1′ Deadhang WoD: AMRAP 10′:10x Burpees20x alt. Lunges40x DU’s (100x SU’s)

For Quality, OTM 12′:1) DU´s / (SU’s)2) F-Squats 60/40kg3) Weels of Hell4) Hang-Power Clean 60/40kg WoD: EMOM 19´ (50/35 lb)6x alt. DB Deadlifts4x alt. DB Squat Cleans2x alt. DB Sholder-to-OverheadRemaining time in each minute, AMRAPGoblet March (L+R=1)[score: all Goblet March reps]

OTM 10′:1) 15x KB-Swings 24/16kg2) 20-45x DU’s / 90x SU’s A) For Quality 7′10x alt. Heel Touches10x Toe Touches10x Windshield Wipers10x V-ups30-60“ Break B) WoD: Open Workout 11.6:AMRAP 7′, ladder+3:3x Thrusters 45/30kg (+3)3x C2B-Pull-ups (+3)

OTM 12′:1) 8-12x DB-Curl+Squat 2×35/25lbs2) 8-12x Box-Jumps 60/50cm3) 8-12x T2B4) 12-15x weighted HollowRocks 1×2,5/1,25kg WoD: Amrap 20′, Teams of 2 – on/OH-Hold 20/15kg10x Burpees30x Russian Twists 20/14lbs50x Lateral Jumps over DB

Strength/Skill:Every 2′ for 5 Rounds:8x Deadlift 100/70kg (or ~75% 1RM) WOD Tabata 8×20“on/10“off:1) Sit-ups(short Break)2) Squats(short Break)3) DU’s / SU’s/3

Skill/Strength:Every 90“ for 5 Rounds:6x Snatches 40/30kg(12x DB-Snatches 50/35lbs 6/6) WoD: OTM 20′, for Quality: 40“on/20“off:1) Ladder Drill (Icky Shuffle or Hop in-out)2) Strict Pull-ups (* Rope Climbs)3) Hip Thrusters 50/35lbs on MB4) alt. Reverse Lunge + Squat (*+Pistol)

OTM 8′:1) 5x Snatches 43/30kg2) 15x Sit-ups WoD: Open Workout 19.4For time:A) 3 rounds of:10x Snatches 43/30kg12x Burpees over Bar (Bar Facing) Then, rest 3 minutes before continuing with: B) 3 rounds of: 10x C2B-Pull-ups (bar muscle-ups)12x Burpees over Bar (Bar Facing) [Cap 15′ (12′)]