30 Min. AMRAP @ 80% Effort 10 Squat Snatch @ light weight (2 Sec. Squat hold) 10 Barbell Roll Outs 500m Row 10 Pistols 10 Toes2 Bar

A1: 5 Shoulder Press + 3 Push Press 3 Sets A2: KB Front Rack Bulgarian Split Squat 3 x 8/8 Reps Start every 2min one of the exercises (alternating) B: AMRAP in 16min of: 16 Drop Squats 8 Turkish Get-ups (light weight, alternate arm every rep) 16 Jumping Lunges 8 Supine Barbell Row (Scale up:

A: Team of 2: Row 3000 m 5 Min Rest (Prep your Barbell) B: Team of 2: CrossFit Games Open 14.5 21-18-15-12-9-6-3 Front Squats, 45/30 kg Burpees OLYMPIC WEIGHTLIFTING WOD A: Squats Snatch 3x70%, 2x75%, 1x80%, 3x73%, 2x78%, 1x83% B: Snatch balance 3x4 3x3 4x2 With 2 sec pause at bottom. C: 3 Rounds of

A1: Split Jerk 3 x 10 Reps A2: Clapping Push ups 3 x 10 Reps Start every 2min one of the exercises (alternating) B: 400 m Fast Run 2 Min. Weighted Plank Hold 1 Min Rest 400 m Fast Run 2 Min. Handstandwalk practice (Wallclimbs as scale) 1 Min Rest 400 m Fast Run 2

50 Deadlifts 50 Walking lunges 40 Backsquats @ moderate 40 Sit-ups 15/15 One Arm DB Push Press 30 box jumps 10/10 DB Overhead squats 20 Burpees 100 double-unders

A1: Power Clean + Hang Squat Clean 3 x 8 Reps A2: Behind the neck strict Pull ups (Bands as scale) 3 x 8 Reps Start every 2:30min one of the exercises (alternating) B: 5 Rounds for time 12 DB Renegade Rows 9 DB Hang Power Cleans 6 DB push press STRENGTH WOD A: Back

HERO WOD: Nutts 10 handstand push-ups 15 deadlifts @ moderate - heavy 25 box jumps 75 cm/ 60cm 50 pull-ups 100 wallball shots 200 double-unders 400 m run with a 20/15 Kg plate

A1: Build up to a Double Heavy Squat Clean in 10 Min A2: Every 2 Min. do 2 High Box Jumps B: 5 rounds for time 12 Sit ups 9 Squat Cleans 6 push jerks 3 bar muscle ups

35 Min. AMRAP for quality: 10 Deadlifts @ light-medium 5/5 DB Side Plank Rotation 200 m Run 10 Medball Sit-ups 50 Double Unders 10 Goblet Squats @ moderate - heavy OLY WOD:   A: 4 x 2 Snatch @80 w/2 sec Paused at knees and Paused in Catch 3 sec, 4 x 1 work up

A1: 5 x Max Reps Strict unbroken Pull ups A2: 5 x 10 Barbell Hip Trusts Start every 2min one of the exercises (alternating) B: 12 Min. AMRAP 12 Push up 12 Russian KB-Swings @ heavy 12 Box jumps 60/50 Gymnastics WOD: A: Ring MU technical coaching B: 2 min Thrusters (40/30 kg) 50 push