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OTM 16′:1) 10-18cal Row (10-18x Burpees)2) 12x Landmine Twists 35/25kg3) 15x T2B4) 18x Sit-ups WOD: Strength:Every 2,5′ for 5 Rounds:5-8x Pause F-Squats 60/40kg @ 3“ Bottomhold (Pause Squat 1RM = ~15% less normal 1RM)

OTM 12′, 40“on/20“off1) HSPUs (sc.: Wallwalk, on Box, HS-Hold, HRPUs)2) Jumping banded Squats (2x Blue/Green/Black with Dbs) (*Adv.: Jumping Lunges)3) alt. Heel Touches WOD:A) AMRAP 5′:10x DB Clean + Jerk 2×50/35lbs500m RunME DB Clean + Jerk 2×50/35lbs1′ BreakB) AMRAP 5′:15x T2B500m RunME T2B1′ BreakC) AMRAP 5′:20x Wallballs 20/14lbs500m RunME Wallballs 20/14lbs

A) Strength/Skill 6′:Every 2′ for 3 Rounds:10x KB-Pendlay Rows 2x 24/16kg B) EMOM for 6′:6x Burpee Pull-ups4x T2B WOD: „Raed Alert“: 4 RFT: RX@24/16kgEvery 2′: 5x Sit-ups15x KB-Swings15x SDHPs10x KB-Snatch left10x KB-Snatch right5x KB-Thrusters left5x KB-Thruster right[Cap 16′]

Pyramide Strength:Every 2,5′ for 5 Rounds:#1: 15x Thrusters 40/30kg#2: 10x Thrusters 50/35kg#3: 5x Thrusters 60kg/ 40kg#4: 10x Thrusters 50/35kg#5: 15x Thrusters 40/30kgall sets should be unbroken.[12.5′] WoD:5×20“on/10“off Tabata [score: all reps each exercise]#1) Strict Pull-ups(short Break)#2) alt. Lunges(short Break)#3) HRPU’s(short Break)#4) Squats

Team OTM 15′:1) 15x Partner MB-Squats (*with a MB at your backs)2) 15x Partner MB-Sit-ups over Box 60cm3) 15x Partner WallballsRX @ 20/14lbs WoD: For time (on/off):100x Burpees over BarAfter every 5 Burpees: 2x Clean + Jerk 60/40kg[Cap 13′]

OTM 15′:1) ME Deadhang2) 10x HRPU’s (*weighted / sc.: on Knees)3) Practice Crossovers / SU’s WOD: AMRAP 12′, „CF Quarterfinal Test 2“:8x DB-Snatches, arm 18x alt. Overhead Lunges, arm 18x DB-Snatches, arm 28x alt. Overhead Lunges, arm 240x Single Crossovers (sc.: 120x SU’s)RX 50/35lbs (KB: 24/16kg)[original 70/50lbs]

Strength:Every 2′ for 5 Rounds:5x(-8x) Strict Press 40/30kg, slow descent @ 5“ down WoD: OTM 20′, 5 Rounds:1) 8x Chin-up / *Adv.: Ring – pull-ups (*start with pull-up grip, end with chin-up grip)2) 10x Burpees3) 12x Twister 4) 14x Wallballs 20/14lbs

A) Strength / Skill 10′:sets of 3x Clean + Jerk 60/40kgorWork on your weakness B)WoD: „CF 2023 Quarterfinal Test 3“:5 RFT:5x Burpee Box Jump-Overs 60/50cm1x Clean and Jerk 70/45 (+1)*Add 1 clean and jerk after each round.[Cap: 10′](orginal: 125/85kg | Box 75/60cm)

for Quality 12′: Core & Rope:– ~1′ Hollow (*Adv.: weighted)– max unbroken T2B– ~ 2′ DU’s/ fast SU’s (try to stay unbroken)1′ Break WoD: EMOM for 20′5x HSPU (*Strict, sc.: on Box, oder HRPU’s)5x Burpees15x Squats (reduce til zero, if not possible anymore)

Skill: CleanFor Quality 6′:1x Power Clean with pause (lift it a bit from the bottom, don’t fall forward, glutes engaged, weight on heels)1x Front Squat with pause (@bottom)1x Squat Clean with pause followed by for Quality 6′:sets of 3-5x Squat Clean 60/40kg (80% 1RM) WOD: for time, Teams of 2: RX@20/14lbs100x MB-Russian Twists (on/off, one…