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Continuous Movement: 8′:– HRPU’s (*Adv.: HSPU’s)– T2B– Flutter Kicks– 30-60“ Break WoD: HANG IN THERE PARTNER:Teams of 2 (on/dead-hang):EMOM for 20 minutes5x Thrusters 45/32,5kg5x Burpees over Bar– While partner hangs from Pull-Up Bar (rest if reps are finished), alternate each round. [score: survived Rounds]

OTM 12′:1) 5x heavy Floorpress on MB 2x 65/45lbs2) 16-20x alt. Lunges (*Jumping) WOD: Death by Burpees.EMOM til Death for 16′:3x Burpee (+1)if you have time –> fill up the first 30-40“ with SU’s, then rest.[complete until number of burpees in the minute is not achieved. if you pass out 1′ restand try to get…

CORE:OTM; 4 Rds for 12′; 40“on, 20“off:#1: slow Russian Twists 24/16kg-Kettlebell#2: Hanging Leg Raises#3: Plank WoD: OTM 16′:1+2) MU’s / PU Practice3) 2 Rounds: 1x Clean + 2x F-Squats 60/40kg4) 4-5x Shuttle Run

Continious movement 12′:– Wallballs 20/14lbs– Chin-ups– Flutter Kicks~ 1′ Break WoD: 6 Rounds for time:6x Burpees6x G2O 60/40kg (C+J or Snatch)6x BurpeesRest excatly 1′[Cap 20′]

CORE:OTM; 4 Rds for 12′; 40“on, 20“off:#1: Russian Twists 20/12kg-Kettlebell#2: Hanging Leg Raises (sc.: am Boden Legraises)#3: Hollow WoD: For time:Buy in: 30x Burpees25-20-15-10-5 repsPush-upsalt. (*Jumping) LungesV-upsCash-out: 500m Run[Cap 16′]

For Quality 14′:5x Strict Pull-ups ASAP (as slow as possible)10x Pistols (sc.: assisted)10x Landmine Twists 30/20kg15x Push-ups (* weighted)~ 1′ Break WoD:AMRAP, 8 Rounds, 1’on/1’off:20x DU’s (40x SU’s)4x DB-Thrusters 2x 50/35lbsMax T2B[score: all reps of T2B]

Strength:Every 2′ for 3 Rounds:max effort unbroken Pull-ups WOD: For time, Teams of 2 (on/off)(one works one rests)200x Squats150x Push Ups100x KB Sumo Deadlift High Pulls 24/16kg50x Burpees50x Wall Balls 20/14lbs[Cap 25′]

OTM 12′:1) 5x OHS (sc.: F-Squats) 40/30kg2) 10x Bands Pull Aparts green/blue3) 30“ Hollow WoD:Every 3′ for 6 Rounds:30x DU’s20x KB-Swings 24/16kg10x OHS 40/30kg (sc.: F-Squats)[score: slowest of the 6 Rounds.]

Complex:Every 90“ for 6 Rounds:3x Hang Power Clean(*Adv.: Hang Power Snatch)3x F-Squats(*OHS) WoD:OTM 16′:1) 7x KB-Clean + Jerk left arm 24/16kg(DB: 55/35lbs)2) 90x SU*s / 25-50x DU’s3) 7x KB-Clean + Jerk right arm 24/16kg4) one set of unbroken Push-ups

Complex, F-Squats:Every 2′ for 4 Rounds:#1 15x 30/20kg#2 10x 40/25kg#3 7x 50/30kg#4 3-5x 60/40kg–> get heavy WOD: Descending Ladder:10-1 reps FOR TIME of each exercise:(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)Kettlebell Swings 24/16kgSit-upsPush-Ups[Cap 10′] Finisher: – Sally