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Every 1,5′ for 6 Rounds:5-8x Deadlifts 100/60kg( Adept weight or *5-8x Strict Pull-ups)[15′] WoD: Amrap, 4 rds:40“ Thrusters 50/35kg, 20“ break40“ SDHPs 32/24kg, 20“ break40“ F-Squats 50/35kg, 20“ break2′ break[18′]

A): OTM 15′:1) ME Farmers Walk 2x 32/24kg2) 15-20x alt. Legraises in Plankposition3) 15-20x Sit-ups B) WoD: AMRAP 15′:10 Rounds:5x Pull-ups (*C2B)10x Wallballs 20/14lbsthen: 100x DU’s (300x SU’s)remaining time: Burpees[score: Burpees (or finished Rounds)]

Complex: EMOM for 6′:(5′ warm-up + find weight)1x Clean1x F-Squat1x Hang Clean1x S2ORX @ 60/40kg WoD: Teams of 2; you go – i go.AMRAP 30′5x Pull-ups10x Push-ups15x SquatsE5MOM: 500m Partnerrun

Every 2′ for 2 Rounds: 20/15kg 1) Sntach Grip DL2) Snatch Grip Highpull3) Snatch Balance (*Clips)4) Snatch WoD: OTM 12′:1) 8x Romanian DL / Defizit DL 80/55kg2) 20x HollowRocks (weighted 2,5,1,25kg) 3) 30“ alt. Lunges (Jumping)

A) for Quality 12′:14x alt. DB-Snatches 50/35lbs10x 1-leg Romaian Deadlift 24/16kg (5x r/5x l)30“ Hollow30“ Superman30“ Break B) WoD: OTM, 4 Rds:1) 3x Man Makers 2×45/25lbs2) 10-16x alt.Pistols(sc.: assisted / Jumping Squats)3) 20-45x DU’s/90x SU’s

OTM, 5 Rounds: 45“on/15“off1) Clean 60/40kg (2×55/35lbs)2) Pull-ups3) DU’s/SU’s Practice WoD: AMRAP, 3 Rounds:1′ HSPUs (sc.: on Box / HRPUs)1′ Pistols (sc.: assisted / Jumping Squats)1′ T2B (sc.: K2E, K2C)1′ Break / 15“ Break beetween exercises

3 Rounds: 40“on/20“off1) alt. Lunges2) Push ups3) Box jumps 60/50cm4) Burpees5) Wall sit WoD: AMRAP 15′:12x Burpees15x Wallballs 20/14lbs18x KB-Swings 24/16kg100x SU’s (40x DU’s)

Complex:Every 2′ for 5 Rounds:2x F-Squat1x Push-Press4x F-Squat2x Push-Press6x F-Squat3x Push-PressRx@ 50/35kg OTM 15′:1) 8-12x Floorpress on Medball 2×50/35lbs2) 5-8x Strict Pull-ups3) 8-12x alt. Lunges 2x 24/16kg // 2×55/35lbs

Strength/Skill: Split Jerk 15′:1 Round, 45“on/15“off:1) Walk to Split2) Drop to Split3) Drop to Split + Arms action4) Drop to Split 20/15kg (Bar on Back)5) Split Jerk 20/15kg–> followed by 10′ of Split Jerk Technique 50/35kg WoD: AMRAP, 1 Round, Teams of 2 (on/off)4′ on each station, 1′ Break beetween stations.#1) Row for cal#2) GHD…

Conditioning: 3 Rounds:30“ Highplank + 30“ Push-ups30“ Superman + 30“ KB-Swings 24/16kg30“ Hollow + 30“ Sit-ups30“ Goblet Squat-Hold 24/16kg + 30“ Squats30“ Break WoD: Tabata: 8x 20“on/10“off:1) SU’s/DU’s(short Break)2) Wallballs 20/14lbs(short Break)3) T2B