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A) Strength/Skill:Every 2′ for 5 Rounds:5x Push-Press 60/40kg B) WOD: „Half Cindy“:AMRAP 10′5x Pull-ups (*C2B)10x Push-ups15x Squats Finisher:Snoop Dog – Sweat:@ Sweat: Burpees@ Rest: SU’s/DU’s

Strength/Skill:(5′ warm-up + find starting weight)Every 2′ for 3 Rounds:4x Hang Power Clean 60/40kg WOD: „OPEN 14.5“For time:21-18-15-12-9-6-3 reps– Thrusters 43/30kg– Burpees over Bar[Cap 22′]

Complex:Every 2′ for 5 Rounds:9x DB-Deadlift6x alt. DB-Lunges (*Adv.: 1-hand OH)3 x DB Clean + JerkRX @ 2×50/35lbs (24/16kg)[15′] Teams of 2: on/rope skippingAmrap 20′, Ladder:one is rope jumping, while the other completes the reps.(*Adv.: rope jumping Error= 1x syncronised Burpee) 4x HRPU +1 (Adv.: HSPUs)4x KB-Tater+1

A) Strength/Skill 16′:sets of 4x Snatch Balance 40/25kg(* you can switch to normal Snatches after 8′) B) WOD: For time:50x DU’s/150x SU’S20x OH-Lunges 40/25kg25x Strict Pull-ups30x Box-Jumps 60/50cm25x Strict Pull-ups20x OH-Lunges 40/25kg50x DU’s/150x SU’S[Cap 16′]

OTM 15′, 45“on/15“off:1) Inverted Burpees (Sc.: Highplank + Shift weight in Shoulders forwards)2) Box Jumps 60/50cm3) Russian Twists 20/14lbs WOD: Tempo Squats:5 Rounds:5x F-Squat @51×5 60/40kg90“ Break

Ladder, S2O:(3′ warm up + find starting weight)Every 2′ for 4 Rounds:#1 2′: 15x 30/20kg#2 2′: 10x 40/25kg#3 2′: 7x 50/30kg#4 2′: 3-5x 60/40kg –> get heavy WOD: Descending Ladder:10-1 reps FOR TIME of each exercise:(Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps)– Kettlebell Swings 24/16kg– Sit-ups– Push-Ups[Cap…

Strength/Skill: OTM 8′:1) one unbroken max set of Pull-ups2) one unbroken max set of Dips(@ both exercises: *weighted / sc.: banded, on Box -> reprange 8) WOD: 2RFT20x Deadlifts 50/35kg500m Run20x OH-Squats 50/35kg (sc.: F-Squats)20x T2B20x Push-ups20x Sumo Deadlift Highpulls 50/35kg[Cap 22′]

Strength/Skill: F-SquatsEvery 2′ for 8 Rounds:1 – 4) 4x F-Squats 80/55kg [~80% 1RM]5 – 8) 4x F-Squats 60/40kg @ 3“down [~60% 1RM](8 reps if you do not go heavy) WOD: 3RFT10x KB-Clean left 24/16kg (DB 55/35lbs)10x KB-Clean right 24/16kg30x Jumping Squats30x KB-Swings 24/16kg[Cap 12′]

Strength/Skill 8′:ME sets of HSPU’s(sc.: Box / HRPUs / HS-Hold / DB-Strict Press 2x 35/25lbs)~1′ Break beetween sets WOD: AMRAP 20′, Teams of 2:25x MB-Sit-ups over Box 20/14lbs|60cm20x Burpees – partner holds plank (on/off | no plank no rep)15x Partner Squats (*with a MB at your backs)10x Partner DL 160kg/115kg

A) Skill/Strength 15′: Clean + Jerkwarm-up: 3×5 sets – easy/mediumfollowed by AHAP: 2-3x C+J 70/45kg B) WOD: 10 RFT:4x Shuttle Run (10x Burpees)5x Box-Jumps 60/50cm[Cap 12′]