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Every 2′ for 4 Rounds (16′) for Quality:2′ Pull-up (*MU) Practice(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)2′ SU’s, DU’s, TU’s, Crossovers Practice WoD: AMRAP 9′: ladder +11x KB-Swings 24/16kg (+1)1x V-up (+1)

Hangclusters 50/35kg(5′ warm up + find starting weight | increase weight when reps go down – if possible)Every 1,5′ (5 Rounds):10-8-6-4-2 reps[12′] WoD: OTM 18′:1) 8-12x Pike-ups (hard: ahaed of knees, scaled: static hold 2x ~10-15“)2) 8-12x Band Pull-aparts green/blue3) 8-12x Overhead Lunges 1x 50/35lbs(4-6x right/ 4-6x left arm)

OTM 18′:1) 8-12x Floorpress 2×50/35lbs2) 12-14x Bulgarian Split Squats (*45/25lbs, 6-7x each side)3) 15x T2B WoD, AMRAP [12′]:1′ DU’s / SU’s/31′ DB-Snatches 50/35lbs2′ DU’s / SU’s/32′ DB-Snatches 50/35lbs3′ DU’s / SU’s/33′ DB-Snatches 50/35lbs(score1: all DU’s / SU’sscore2: all Snatches)

Hero WoD: „Hotshots 19“6RFT:30x Squats19x Clean 60/40kg7x Strict Pull-ups500m Run beetween each Round (5 times)[Cap 45′]

OTM 12′, 40“on/20“off:1) alt. Heel Touches2) T2B3) Lying Hip-Raises4) Thread the Needle 20“/20“ WoD: Tabata 10×20“on/10“off#1) weighted Box Step ups 1×50/35lbs(short Break)#2) Burpees Broadjump over Plate(short Break)#3) DU’s /SU’s/3

Strength:Every 2′ for 5 Rounds:5x Deadlift 120/85kg[15′] PART A) ARMAP 12′ you go – i go:5x Burpees over Bar15x Squats30x DU’s / 75* SU’s(score = Rounds)no Break beetween Part A & BPART B): AMRAP 3′ (on/off)Shoulder2Overhead – as much weight as possible(score = reps * weight)

for Quality 15′:8x Leg Raises on Floor(*Adv.: Leg Raises + Tip toes)16x T2B24x KB-Swings 24/16kg32x DU’s (96x SU’s)1′ Break WoD:5 Rounds:2′ time for:10x Burpees10x G2O 20/15kgRest of time: ME alt. OH-Lunges 20/15kg1′ Break(score: all OH-Lunges of all 5 Rounds)

OTM 15′, RX@ 20/15kg1) 5-8x Overhead-Squats2) 5-8x Snatch Balance3) Practice: Tall-Snatch (Start: Hip, pull-the Ellbows up + Pull- yourself under fast)4) Practice: Hang-Squatsnatch (*Snatch from the Floor)5) Break WoD: OTM 12′:odd) 10-14x alt. DB-Snatches 50/35lbs(* 4-5x Snatches 50/35kg)even) 15-20x HollowRocks

Strength/Skill:Every 2,5′ for 5 Rounds:#1) 10x Squat Cleans#2) 8x Squat Cleans#3) 6x Squat Cleans#4) 4x Squat Cleans#5) 2x Squat CleansStarting weight 50/35kg –> go heavy WoD: 5 RFT:10x Devil Presses 1×50/35lbs (5/5)10x Burpees10x Push-ups10x Tuck-ups[Cap 16′]

For Quality 14′:5x Clean 70/45kg (sc.: 15x SDHP 32/24kg)8x DB/(KB)-Strict-Press 2×45/25lbs (*HSPUs) WOD A:AMRAP 7′, ladder +3:3x alt. DB-Snatches 50/35lbs3x V-ups (+3)BREAK 3′WOD B: (18.5 = 12.5 = 11.6)AMRAP 7′, ladder +3:3x thrusters 45/30kg (+3)3x chest-to-bar pull-ups (+3)(sc.: Pull-ups, jumping chin-over-bar pull-ups)