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Conditioning:Every 1,5 minutes, for 3 Rounds: (13,5 minutes):1) 20x alt. Walking Lunges 2x 35/25lbs (16/12kg)2) – Tempo Push-Ups x 12-20 reps @ 1111 (*weighted)(1 sec down / 1 sec Bottom Hold / 1 sec up / 1 sec Push-up Hold)3) – Chin-Ups x 8-12 reps @2“down WoD: Tabata 8×20“on/10“off:1) KB-Swings 32/24kg(short Break)2) Sit-ups(short Break)3) Thrusters…

WoD: Teams of 2AMRAP (you go – i go), each station 5′1) 10x Wallballs 20/14lbs, 20xDU/60xSU, 2x Wallwalks2) 3x Burpees, 3x Push-ups, 3x Squats3) 10x Cal Row, 10x Sit-ups, 4x Shuffle Run4) 12x KB-Lunges 24/16kg, 6x KB-Push Press 24/16kg, 6x Box-jumps 60/50cm5) 5x Pull Ups, 10x Push Ups, 15x Squats6) every odd min: MB over…

Strength/Skill:Every 2′ for 5 Rounds:6x S2O 60/40kg WOD:AMRAP 20′ – „Cindy“:5x Pull-ups10x Push-ups15x SquatsorAMRAP 20′ – „Mary“:5x HSPU’s10x alt. Pistols15x Pull-ups

Conditioning:Tabata – alt. Movements:1) Hollow | Sit-ups2) Reverse Plank | Hip-Thrusters3) Superman | KB-Swings 24/16kg WoD: OTM 15′:1) 5-8x Drop Snatch 30/20kg2) 4x Shuffle Run3) 3x Man Makers 2×45/25lbs

Strength:Every 2′ for 5 Rounds:8x Floorpress 2×50/35lbs (KB: 2×20/16kg)4x Strict Pull-ups WOD:25x HRPU’s500m Run(123x JJ’s)25x Burpees500m Run25x Ring Dips500m Run[Cap 15′]

Technique/Strength 20′:Clean + Jerk WOD: AMRAP, 3 Rounds:1) 1′: Push-ups (*HSPU’s)2) 1′: DU’s (SU’s/3)3) 1′: T2B– 1′ min rest after each round(score: all reps)

for Quality 12′:sets of 5 F-Squats (start easy – go heavy)1-2′ Break beetween heavy setsRX@70/45kg OTM 10′:1) 12-15x Wallballs 20/14 lbs2) 8-12x Burpees WOD: 3RFT:8x Thrusters 40/30kg16x Sit-ups24x KB-Swings 24/16kg[Cap 12′]

OTM 12′:1) 5-8x Chin-ups (sc.: with bands / *Adv.: weighted with KBs)2) 10x Box-Jumps 60/50cm3) 15x KB-Swings 24/16kg WoD: Teams of 2 (on/off)500m Partnerrun100x Push-ups500m Partnerrun100x Squats500m Partnerrun100x Burpees[Cap 20′]

Strength/Skill:Every 90“ for 5 Rounds:3(-5)x Deadlift 120/85kg @ 90% A) Skill 7′:Pistols(sc.: heel elevated, assisted, cadlestick, narrow squats)2,5′ BreakB) WOD: AMRAP 7′:7x Push-ups9x SDHPs 32/24kg11x KTE

For Quality 12′:try to stay unbroken:10x Hollow Rocks10x V-ups10x Tuck-ups10x Hollow1′ Rest WoD: OTM 20′, 40“on/20“off:6x) Commando Pull-ups1′ Break6x) Landmine – Romanian DL 30/20kg (alt. Legs 3/3)1′ Break6x) Flutter Kicks1′ Break