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OTM 6′, for Quality, 40“on/20“off:1) DB-Clean + Jerk 35/25lbs2) 1-arm alt. OH-Lunges 35/25lbs3) T2B (sc.: K2E/K2C) WoD:Buy in:25x Burpees for Teammate225x Wallballs for Teammate3(Teammate1 – no Buy in: starts with the AMRAP) AMRAP 27′, ladder +1:(on/off/off)1x alt. DB-Hang-Clean+Jerk 1×50/35lbs (+1)1x alt. 1-arm alt. DB-OH-Lunge 1×50/35lbs (+1)1x T2B (+1) Switch/break Penalty:Coinflip: Heads or Tail:Head: 15x BurpeesTail:…

Pyramid Complex:Thrusters (3′ to warm-up + find starting weight)Every 2,5′ for 5 Rounds (#1,#2, #3, #4, #5):#1: 15x reps easy weight (1) 40/25kg#2: 10x reps medium (2) 50/35kg#3: 5x reps MAX 60/45kg#4: 10x reps (2) 50/35kg#5: 15x reps (1) 40/25kgchoose weight –> try to get the reps each round unbroken.[Dauer: ~ 18′] WoD: OTM 15′:1)…

Core, 4 Rounds:40“ Plank40“ Hollow Rocks40“ KB-Swings 24/16kg10“ break beetween exercises WOD:A) AMRAP 8′:8x Power C&J @ 50kg/35kg16x Air Squats8x Burpees16x T2B3′ BreakB) AMRAP 8′:8x Thruster @ 50kg/35kg16x Air Squats8x Burpees16x HRPU’s

Strength/Skill:Every 90“ for 3 Rounds:8x Tempo Squats @2“Bottomhold 50/35kg [@50% 1RM](short Break 1-2′ – change weights)EMOM for 6′:6x Jump Squats 30/20kg [@30% 1RM) WOD: For time:30x Pull-ups30x Hollowrocks30x Push-ups30x Jumping alt. Lunges (sc.: Lunges)30x Burpees[Cap 11′]

OTM 12′:1: 30“ Hollow + 10x Sit-ups2: 8-12x Floorpress 2×55/35lbs WoD: AMRAP 12′:15x SDHPs 32/24kg (*Adv.: 5x Power Clean 60/40kg)15x Sit-ups15x Squats Cashout: Sally

Skill 10′:practice Split Jerk or Push-Jerk 50/35kg Strength/Skill:EMOM for 6′:1-3x Split Jerk 70/45kg (sc.: Push-Jerk) WOD: AMRAP/OTM 15′1) ME Wallballs 20/14lbs2) 10m Broad Jumps3) 10x Burpeesscore: all Wallballs

Every 2′ for 6 rds: @60/40kg3x Low Hang Clean3x Mid Hang Clean3x High Hang Clean OTM 15′:1: 5-10x Strict Pull-ups2: 20x Air Squats (*10-14x Pistols/Candlesticks)3: 6x weighted slow Good Morgings 35/25kg

For Quality 10′; „Oh My Core“:15-20x Straight Leg Sit-ups60“ Plank~30“ Break WoD: 5 RFT:5x Deck Squats 1x 50/35lbs10x 1-arm Devil-Presses 1x 50/35lbs50x DU’s / 150x SU’s[Cap 15′]

Strength/Skill:Every 90′ for 7 Rounds: RX @ 40/30kgHang Power Snatch (sc.: Clean) 5-5-3-3-2-2-1[~15′, increase weight in the advanced rounds if possible] WOD: Tabata 8×20“on/10“off:1) T2B2) Wallballs 20/14lbs3) Sit-ups

Hero WOD: René7 RFT:21x alt. walking Lunges15x Pull-ups9x Burpees500m Run beetween Rounds. (6x)If you have a 20/14lb. weight vest or body armor, wear it.[Cap 45′]