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3 Rounds: For Quality, OTM:1+2) HSPU’s (sc.: Pike Push-ups on Floor or Box / *Chest2Wall, **Defizit, ***Freestanding)2) 40“ Toe Touches3) 40“ Airsquats WoD: OTM 16′:1) 10x KB(DB)-Halo Chops 16/12kg (35/25lbs)2) 10x KB(DB) Strict Press 16/12kg (35/25lbs)3) 5-8x Hip Thrusters on MB 60/40kg4) 5-8x F-Squats on MB 60/40kg

Strength/Skill/Warm-up:Every 2′ for 3 Rounds:5x OH-Squat 40/30kg (sc.: B-Squats)5x F-Squat 40/30kg WOD: OTM 20′:1) 2x Squatclean + Jerk 70/45kg AHAP2) 30“ ME Pull-ups(score: lifted weight each round + reps of Pull-ups)

OTM 15′:1: 8-12x Floorpress 2x 50/35lbs2: ME Bottum up KB-Carry (30“ L / 30“ R)3: Shoulder ABC „A“ (Adv.: „V“) WoD:OTM 14′:1) 4x F-Squats 60/40kg + 4x Wheels of Hell2) 20-40x DUs / 90x Sus

OTM 5 Rounds, for Quality:1) Jefferson Curls /w DB 1×25/15lbs2) Pike-ups WoD: OTM 30′:1) 50x DU’s / 100x SU’S2) 1 Round of Cindy( Cindy=5x Pull-ups10x Push-ups15x Squats )

Strength:Every 2′ for 5 Rounds (10′):3(-5)x Deadlift 120/85kg WoD: AMRAP 15′, Teams of 2, you go – i go with continuous movement:– Wallballs 20/14lbs– HRPU’s– T2BEach time you break a set or rest, you have to do 3 syncronised Penalty Burpees –> then the partner starts the next movement.score: all reps

For Quality 15′:5x Power Clean 60/40kg1 set of max Wallballs 20/14lbs1-2′ Break WoD: Tabata 8×20“on/10“off:1) Push-Press 50/35kg2) KB-Swings 32/24kg3) Burpees

OTM 15′:1) 5-8x Ring Dips2) 50-80x Flutter Kicks3) 8-12x Box-Jumps 60/50cm WoD: OTM 12′:1) 10x Thrusters 40/30kg2) 10x Burpees

A) For Quality 11′:Strength/Skill5x Strict Press 40/30kg5x Push-Jerk 40/30kg3x ME L-sit~ 60“ Break + go heavier if possible B) WOD: AMRAP 11′ (ladder+1):1x pull up (+1) (sc.: banded/Jumping / Ringrows)1x Push-up (+1)

For Quality, 2 Rounds:2,5′: Hand-/Headstand2,5′: T2B (K2E/K2C) WOD:A) AMRAP 7′:6x Burpees12x unbroken Wallballs 20/14lbs24x SU’s CrossOvers2,5′ BreakB) AMRAP 7′:6x Burpees12x HollowRocks24x unbroken Russian KB-Swings 24/16kg Finisher:ME Deadhang

Complex: Every 2′ for 6 Rds:6x F-Squats3x Push-PressRx @ 60/40kg WoD: Amrap 16′:(@Start & Minute 4 & 8 & 12: 15x Burpees)21x KB-Swings 24/16kg15x Push-ups9x Goblet Squats 24/16kg