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OTM 6′:1) for Quality: Pull-ups2) 20x Russian KB-Swings 32/24kg WoD, 3 RFT:45x Situps40x Russian Twists 20/15kg35x Plank shoulder Tabs30x Toe touches25x V-ups20x toes to bar500m run[Cap 35′]

For Quality, OTM 12′:1) DU´s / (SU’s)2) F-Squats 60/40kg3) Weels of Hell4) Hang-Power Clean 60/40kg WoD: EMOM 19´ (50/35 lb)6x alt. DB Deadlifts4x alt. DB Squat Cleans2x alt. DB Sholder-to-OverheadRemaining time in each minute, AMRAPGoblet March (L+R=1)[score: all Goblet March reps]

For Quality:OTM 12′, 40“on/20“off:1) Reverse SU’s2) Plank (*weighted /w Plates)3) Pull-ups WoD: For time:(5′ warm-up + find starting weight)10x S2O 50/35kg10x Sit-ups10x S2O 50/35kg20x Sit-ups10x S2O 50/35kg30x Sit-ups10x S2O 50/35kg40x Sit-ups10x S2O 50/35kg100x Sit-ups[Cap 20′]

Strength:find your 3-5 RM Strict Press(12′) WoD: AMRAP 15′:10x Strict Press 35/25kg15x KB-Swings 24/16kg

OTM 15′:1) 60“ Jefferson Curls 2×2,5/1,25kg2) 40“ Superman3) 4x Shuttle Sprint WoD:(3′ warm-up + find starting weight)21-15-9 reps– Squatcleans 60/40kg– Strict Pull-ups[Cap 12′]

Strength:Every 2′ for 6 Rounds:8x DB Strict Press 2×45/25lbs (KB:20/12kg)16x alt. F-Rack Lunges 2×45/25lbs (KB: 20/12kg)–> go heavy WOD:AMRAP 15′, Teams of 2:Every 2,5′ Minute: (inluded minute 0): 6x Squatclean 70/45kg (on/off)you go – i go:6x HSPUs (sc.: Box, HRPUs / *Strict)12x Deadlift 70/45kg24x DU’s/72x SU’s

for Quality: 15′(one 500m Row anytime – if you get a rower)500m Run (Skip it, if you can’t finish in the Cap)75x DU’s / 200 SU’s50x Jumping Jacks25x Burpeestry to take as few breaks as possible WoD: OTM 15′:1) Complex:3x S2O 60/40kg6x alt. Lunges 60/40kg2) for Quality: Pull-ups3) Break(score: heaviest Complex weight)

WoD: OTM 12′:1) 8x Floorpress 50/35lbs + 8x Push-ups2) 5x Strict Pull-ups + 5x Slow Leg Raises3) 30“Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats) WoD: OTM 15′:1) 3x Complex @2×24/16kg:1x Row +1x Clean + 1x Thruster2) 40“ Beetle3) 8-12x Box Jumps 60/50cm

4 Rounds [12′], Skill:1) 90“: 10-15x SDHP + 10x Front Rack Squats 1×24/16kg2) 90“: Clean + Jerk 60/40kg WoD: For Time: „Graceful Annie“:50x DU’s (100x SU’s)10x Clean & jerks 60/40kg40x DU’s (80x SU’s)8x Clean & jerks 60/40kg30x DU’s (60x SU’s)6x Clean & jerks 60/40kg20x DU’s (40x SU’s)4x Clean & jerks 60/40kg10x DU’s (20x SU’s)2x Clean…

for Quality 15′:15x SDHPs 32/24kg (*Adv.: 5x Clean 70/45kg)20x HollowRocks1′ Plank1′ Break / Change weights WoD: EMOM til death 15′:1x Burpee +11x Squat +115x SU’s