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OTM for 10′:odd: 10x KB-Halos 20kg/12kg 5/5even: 12-16x Russian Step ups 60/50cm WoD:A: Amrap 9′, you go i go:6x Pull-Ups / Jumping PUs6x T2B6x Wallballs 20/14lbs3′ BreakB: Amrap 9′, you go i go:6x Push-Press 40/30kg6x alt. Front-Rack Lunges 40/30kg6x V-ups

OTM 8′:1) 6-10x Pendlay Rows 50/35kg2) 10x Burpees (*over Bar) A) For Quality 7′:5x Push-ups (*on MB)10x MB Halo Slam 20/14lbs (5/5)10x MB Clapping Squat 20/14lbs B) WOD: AMRAP 7′, ladder +2:3x Power Clean 60/40kg (+2)3x Knees2Ellbow (+2)

For Quality 13′:4 sets of Hand/-Headstand Hold8x Chin-ups (*Adv.: slow)12x Goblet Squats 24/16kg + 1“ Bottomhold1′ Break WoD: OTM 15′:1) 30“: Deadhang2) 5x Push-ups + 10x Sit-ups + 15x Jumping Jacks3) 12x Deadlift 90/60kg

OTM 8′:1) 20-50x DU’s / 90x SU’s2) 15x KB-Swings 24/16kg Hero WoD: „Hammer“5 RFT:5x Power clean 60 kg/42,5 kg10x Front squat 60 kg/42,5 kg5x Jerk 60 kg/42,5 kg20x Pull-ups (sc.: banded, Ring Rows)Rest excatly 90 seconds between each round.[Cap 24′]choose barbell weight for unbroken sets in the first round for each exercise.

Hero WoD: „Loredo“:6 RFT:24x Squats24x Push-ups24x alt. walking Lunges500m Run beetween the Rounds (5x)[Cap 30′]

continuous movement for 10′:– Jumping KB-Squats 24/16kg– Push-ups– Flutter Kicks1′ Break Hero Wod: „Dork“6 RFT:60x double-unders (sc.: 150x SU’s)30x KB-Swings 24/16kg15x Burpees (sc.: 10x)[Cap 28′]

for Quality 10′:4x turkish get-ups 24/16kg (2/2)12x alt. 1-arm OH-Lunges 24/16kg (6/6)16x alt. 1-arm KB-Swings 24/16kg (6/6)30“-60“ Break Hero WoD: „Harper“:AMRAP 23′, Teams of 2 (on/off) / *solo:9x chest-to-bar pull-ups15x Power cleans 60/42,5kg21x Air Squats500-meter run with a 20/14lbs Medball (sc.: 35x syncronised Burpees)

OTM 9′:#1) 10-16x alt. DB-Snatches 50/35lbs#2) 10x Bands Pull Aparts green/blue#3) 10-16x T2B Hero Wod: „Jenny“AMRAP 20′:20x overhead squats 20 kg/15 kg (sc.: F-Squats)20x back squats 20 kg/15 kg500m Run (sc. 333x SU’s)

For Quality/Skill: 2 Rounds for 10′:2,5′: Practice MU’s / Kipping PU’s2,5′: Practice Handstand/Headstand WoD: OTM 20′, 5 Rounds, 40“on/20“off:1) DU’s / SU’s (*reverse Grip)2) Wallballs3) PU’s / MU’s / RR’s4) Sit-ups

For Quality: Strength/Skill 13′:1x Round right arm / 1 Round left arm / *Adv.: Both arms – RX@ KB:24/16|DB:55/35lbs2x KB-Clean2x KB-Squat2x KB-Press WoD: For time:Buy in: 200x DU’s (500x SU’s)25-20-15-10-5 reps:– Push-ups– alt. jumping Lunges (sc.: no jump)– V-upsCash-out: 500m Run[Cap 16′]