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OTM, 5 Rounds:1) 8-10x Floorpress 2x 50/35lbs (*on MB)2) 5x Slow Good Mornings 40/30kg3) 40“ Dead Hang on Bar Amrap 11′, ladder+2:2x alt. Lunges 40/30kg (+2)2x Burpees over Bar (+2)11x DU’s/33xSU’s

OTM for 10′:odd: 6-10x KB-Halos 20kg/12kgeven: 10-16x 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

WOD: Teams of 2 (on/off)(5′ warm-up + find weight)100x Power Cleans 42,5/30kg (200x SDHPs 32/24kg)100x F-Squats 42,5/30kg100x S2O 42,5/30kg Every Break/Switch:2 Rounds EACH:5x T2B5x Burpees[Cap 45′]

OTM 16′:1) 10x 1-leg Romanian DL + MB 20/14lbs (5/5)2) 10x alt. Lunges + MB-Rotation 20/14lbs3) 15-20x Squats (*Jumping)4) 30-40x Russian Twists 20/14lbs (Plate: 15/10kg) WoD: Tabata 8×20“on/10“off:#1) Pull-ups (*MU’s)(short Break)#2) weighted Box Step-ups 1×50/35lbs / 60/50cm(short Break)#3) Hollow

Bear Complex:(5′ warm up find starting weight)Every 3,5′, 4 rounds – RX 40/30kg:7 sets of the following sequencePower CleanFront SquatPush PressBack SquatBehind the Neck Push Press(work up to max load) WoD: OTM 15′:1) 8x Hip Thrusters on MB 40/30kg2) 8-12x Box-Jumps 60/50cm3) 16x Hollow Rocks

for Quality 14′:5x Pull-ups (*Adv.: Muscle-ups)10x Landmine Twists 40/25kg15x Toe Touches 20x Renegade Rows 65lbs(30kg)/45lbs~1′ Break — BREAK — WoD: AMRAP 14′:20x Burpees30x Goblet Squats 24/16kg40x Sit-ups50x KB-Swings 24/16kg

Strength 15′:Misfit Athletic Complex:1x Power Clean1x Push-Jerk1x Front-Squat1x Hangsquat Clean1x Split Jerk(Beginner: 15′ Clean Practice) WOD: OTM 15′:1: 25-45x DU’s/90xSU’s2: 8-12x HRPUs (*weighted)3: 8-12x Box-Jumps 60/50cm

Strength:a) 5‘: warm-up & find your starting weight.b) Every 1,5‘ for 5 Rounds (15′):#1: 5x Deadlifts 120/80kg „go heavy“#2: 8x Slow Leg Raises on Bar “go slow“ WoD: AMRAP 10‘:5x Burpees5x Thrusters 50/35kg15x Squats

WoD: 3 RFT – Teams of 2 (on/off):Coinflip: Heads or Tails8x Shuffle Run | 8x Shuffle Run Backwards25x Box-Jumps | 25x Squat to Box-Jumps [60/50cm]25x Goblet Squats | 25x Goblet Lunges [24/16kg]25x Burpees | 35x Burpees35x Wallballs | 35x Wallballs + alt. 1x reverse Lunge 20/14lbs35x Push-ups | 35x HRPU’s45x RKBS | 45x AKBS [24/16kg]45x…

5 Rounds: 30“on/15“off:1) 30“ OHS 40/30kg2) 30“ Plank3) 30“ alt. Heel Touches WoD: „Austrian Throwdown 2023-3“:For Time:3 Rounds:10x Power Cleans 40/30kg8x Pull-ups (sc.: banded / Ring Rows)3 Rounds:10x OH-Squats 40/30kg (sc.: F-Squats)3x Wallwalks (sc.: Step on Wall and Back)3 Rounds:10x Thrusters 40/30kg8x Pull-ups (original: *C2B)[Cap 14′]