4 Sets A1: 10 Bandet Deadlifts A2: Max Reps DUs in 2 Min. Alternate A1+A2. Rest approx. 60sec. Between exercises. B: “German Throwdown Finals Event 7” 7 Rounds for time 7 Thrusters 7 Pull ups 7 Burpees OLYMPIC LIFTING WOD: A: Build up a heavy single of a Hang Squat Snatch within 12 Min. B:

4 Sets A1: 10 DB floor press then 1 Min. Plankhold A2: 10/10 Renegate Rows Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP 12min 16 Plate ground to overhead 16 alt. Plate overhead lunges 16 Plate Squats

A1: 8-8-8-8 Low Bar BackSquats A2: 5/5 One arm DB Deadlifts Alternate A1+A2. Rest approx. 60sec. Between exercises. B: Team of 2: EMOTM for 16min: AMRAP of: 4 Power Cleans 4 Front Squats 4 S2OH Alternate team partner every minute. So it's 1min ON, 1min OFF per team member OLYMPIC LIFTING WOD: A: Build up

Submit your scores here: LINK "Eva" 5 rounds for time of: Run 800m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups OR: "Kelly" 5 rounds for time of: Run 400m 30 Box Jumps 30 Wall Balls

Submit your scores here: LINK A: 15min to find your 1RM Clean & Jerk or Snatch B: “Isabel” For time of: Snatch 60/42.5kg, 30 reps OR: "Grace" For time of: Clean & Jerk 60/42.5kg, 30 reps

Submit your scores here: LINK "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep OR: "CrossFit Total 2" Clean, 1 rep Bench Press, 1 rep Overhead Squat, 1 rep OLYMPIC WEIGHTLIFTING WOD Submit your scores here: LINK A: 15 Min to find your 1 RM Snatch B: 15 Min to find

Submit your scores here: LINK A: 10min to find your 1RM Back Squat OR 1 RM Push-Jerk B: "Karen" For time: 150 Wallball shots, 20 pound ball OR: "Jackie" For time: Row 1,000 meters Thruster 20/15kg, 50 reps 30 Pull-ups C: Abs Core Test: For Time: 100 V-Ups, S1: Tuck Crunch, S2: Sit-ups OLYMPIC WEIGHTLIFTING

Submit your scores here: LINK A: 10min to find your 1RM Front Squat OR 1 RM Push-Press B: “Nancy” Five rounds for time of: Run 400 meters Overhead Squat 42,5/30kg, 15 reps OR: "Angie" For time 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Submit your scores here: LINK A: 10min to find your 1RM Deadlift OR 1 RM Shoulder Press B: "CrossFit Baseline" For time: Row 500m 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups OR: "Fran" 21-15-9 reps for time of: Thrusters, 42.5/30kg Pull-ups C: Back Core Test: For Time: 150 Supermen (as fast as possible /

A1: 5 x 5/5 Sigle Leg Deadlifts A2: 5 x 3 Broad Jumps Alternate A1+A2. Rest approx. 60sec. Between exercises. B: For time 5 - 10 - 15 - 20 - 25 DB Deadlifts DB Power cleans DB Front squats DB Weights: Moderate