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for Quality: 2 Rounds (10′):#1: 2,5′ Snatch 35/25kg (sc.: DB-Snatch 1×50/35lbs)#2: 2,5′ T2B(you can stay @ one exercise the whole time too) WoD: OTM, 5 Rounds (20′):1) 5-8x Pull-ups (*MU’s)2) 5x DB-Burpee Box Step Over 2x 50/35lbs | 50cm3) 5-8x Clean + Jerk 50/35kg4) Rest

For Quality:Every 4′ for Quality, 30“ Break beetween stations:#1: 500m Run + Rest of time: Renegade Rows 1x 65/45lbs#2: 500m Run + T2B#3: 500m Run + switch beetween Superman „I“ and „T“ Raises[13′] WoD: Tabata 8x 20“on/10“off:1) Burpee DL 2×50/35lbs(short Break)2) Dips(short Break)3) Hollow

Every 90“ for 5 Rounds: (7,5′):1) 7x HSPU’s (sc.: HRPU’s) + 7x Pull-ups (*both Strict) WoD: OT2M, 4 Rounds (24′):#1: 12x Box-Jumps 60/50cm8x weighted Box Step ups 50/35lbs2x Box Around the World (sc.: 30“ Hold)#2: 90“: DU’s / SU’s, Error = 3x Burpees#3: 45“ Dead Hang on Bar + 12-15x T2B

A) Strength/Skill:(5′ warm-up + find starting weight)Every 2′ for 5 Rounds:5x Deadlift (~85% 1 RM) B) WOD: For time:10-1 of Dips with 20m Squat + Broad Jump between sets[Cap 13′]

Complex: every 2′ for 6 rounds(5′ warm-up, find starting weight)4x Front Squat 40/30kg4x Push-Press 40/30kg4x Thruster 40/30kg–> get heavy WoD:Teams of 3, AMRAP 16′:Station 1: 80x DU’s/200x SU’sStation 2: 1x Burpee + 5x MB-Squats 20/14lbsStation 3: Plank Hold Whole Team always rotates after team member 1 has finished the jumping. The score is the total…

OTM 12′:1) 40“ Tempo Pull-ups @2sec down2) 15x Wallballs 20/14lbs3) 15x V-ups4) 15x KB-Swings 24/16kg WOD: StrengthB- or F-Squats3 – 3 – 3 – 3 – 3–> establish your 3 RM(score: 3 RM)[15′]

OTM 12′, 40“on/20“off:1) HRPU’s (*Adv.: HSPUs)2) Thrusters 40/30kg3) DU’s /SU’s AMRAP 17′:40x Burpees30x alt. DB- Snatches 50/35lbs30x Burpees30x alt. DB- Snatches 50/35lbs20x Burpees30x alt. DB- Snatches 50/35lbs10x burpeesME alt. DB- Snatches 50/35lbs

Practice OLY- Lifts: 15′:series of 3-5 reps Clean + Jerk 60/40kgor Snatch 45/30kg WoD: Tabata 8×20“on/10“off:#1) Pull-ups (*C2B)(short Break)#2) alt. 1- arm OH-Lunges 50/35lbs(short Break)#3) Sit-ups

OTM, 5 Rounds:1) 10x Hollow Rocks + 10x V-Ups2) 10x Tuck Ups + 15x second Hollow Hold EMOM: 6 min7x Dips (sc.: on Box)20x DU’s / 50x SU’s WOD:A) AMRAP 4′:7x OH-Squats 40/30kg (sc.: F-Squats)10x HollowRocks1 min restB) AMRAP 4′:15x KB-Swings 24/16kg10x Wallballs 20/14lbs[score1: Rounds A | score2: Rounds B]

for Quality 15′:500m Row when you get a Rower15x S2O 50/35kg30x T2B100x DU’s/ 250 SU’s~ 1′ Break WoD: Tabata, 8x 20“on/10“off: Teams of 2 – each teammate choses one exercise for the whole Tabata [score: add all reps together]#1 Wallballs 20/14lbs – Burpees(short Break)#2 KB-Swings 32/24kg – DB-Snatches 50/35lbs(short Break)#3 Pull-ups – HRPU’s (*HSPU’s)