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For Quality: Strength/Skill 12′:Sets of 4x Hang Power Snatches 40/25kg(sc.: 8x DB-Snatches 50/35lbs) A) EMOM 7′– 15x Squats– 5-10x Push-ups B) WOD: 10-1 reps– Burpee Pull-ups– Wallballs 20/14lbs[Cap 7′]

WoD: For time (on/off – Partnerrun):Buy in: 1000m Partner Run100x Weighted KB-Lunges 2x 24/16kg 30x 3x Pull Ups, 3x Clean &-Jerk 60/40kg, 3x Burpees(Partners alternate Rounds: 15 Rds each)100x Weighted Lunges 2x 24/16kgCash out: 1000m Partner Run[Cap 40′]

A) Strength:Every 2′ for 6 Rounds:6x Floorpress on MB 2x 55/35lbs8x Hip Thrusters 1x 55/35lbs (1“ top-hold) B) WOD: AMRAP 12′6x Power Snatch 40/25kg12x Burpee over Bar*36x Jumping Jacks

For Quality: 3 Rounds:2′: PU’s / MU’s (sc.: banded / RR)2′: Pistols (sc.: assisted / Jumping Squats) OTM 16′, 40“on/20“off:1) Landmine Twists 35/25kg2) Burpees3) Wallballs 20/14lbs4) Goblet March 24/16kg

A) OTM 12′1) 2-3x Man Makers 2×45/25lbs2) 5-10x Strict Pull-ups3) 30“ Goblet Squat Hold 24/16kg B) WOD: AMRAP 12′7x Clean 60/40kg14x HRPUs (*7x HSPUs)21x Wallballs 20/14lbs

Skill/Strength 20′:Clean + Jerk or/and Snatch or/and work on your weakness WoD: AMRAP 8′A) First 4′:4x HSPU’s (sc.: on Box / HRPU’s)8x V-upsB) Last 4′:4x Burpees8x alt. Jumping Lunges[no Break beetween A & B – seperated scores: A / B ]

A) for Quality 12′:14x alt. DB-Snatches 55/35lbs (KB: 24/16kg)10x 1-leg Romaian Deadlift 24/16kg (5x r/5x l)30“ Hollow30“ Superman30“ Break B) WoD: OTM 15′:1) 2-3x Man Makers 2×45/25lbs (KB:2×20/12kg)2) 10-16x alt.Pistols(sc.: assisted / Jumping Squats)3) 20-45x DU’s/90x SU’s Finisher: Sally: Sit-ups

Hero WoD: M.I.R.:AMRAP 30′ (with a Partner):Station 1: „Michalski“From 0:00-10:00, Partner A performs:23x Wall Ball 20/14 lbs53x Double-Unders (133x SU’s)–> Partner B performs AbMat Sit-Ups* Station 2: „Irvine“From 10:01-20:00, perform:30x Alternating Dumbbell Snatches 50/35lbs14x Box Jumps 60/50cm–> Partner B performs Wall Sit* Station 3: „Rittner“From 20:01-30:00, perform:12x Deadlifts 100/70kg500m Run–> Partner B performs Burpees* [3…

Strength: 5 RM Deadlift:Every 2′ for 5 Rds:5x Deadlift 120/80kg10-20x Sit-ups (and/or change weight) WoD: AMRAP, 3 Rounds:1′: KB-Lunges 2x 24/16kg (55/35lbs)1′: Burpees1′: Pull-ups1′ Rest / 15“ break beetween exercises

Every 2′ for 6 rds: @50/35kg3x Low Hang Clean3x Mid Hang Clean3x High Hang Clean OTM 15′:1: 5-10x HSPU’s (sc.: on Box / HRPU’s)2: 20x Air Squats (*10-14x Pistols/Candlesticks)3: 6x weighted slow Good Morgings 35/25kg