A: Every 45sec. for 20sets: Clean + Jerk B: 3 Rounds For Time: 25/20cals Assault Bike / Bike 20 C2B Pull-ups 10 Power Cleans Level 1: 30/20kg Level 2: 42.5/30kg Level 3: 60/42.5kg

A: 8-6-6-6-6-6 Back Squats 6 sets of 15 Abmat Sit-ups w/o arm swing Start a new round of both exercises every 2:30min. First set is warm-up B: For time of: 10-15-20-25-30-35: Overhead Lunges, 20/15kg Plate 10-12-14-16-18-20 Hang Power Snatches, 35/25kg 5-10-15-20-25-30: Cals on Rower / Assault Bike Time cap: 17 min ADVANCED CLASS A: Banded [...]

A: 8-6-6-6-6-6 DB Shoulder Press (each arm) 6 sets of 5 Seated Hurdle Jumps Start a new round of both exercises every 2:30min. First set is warm-up B: „Fight gone bad“ 3 Rounds: 1 min Wallballs 1 min Sumo Deadlift High Pulls 1 min Box Jumps 1 min Push Press 1 min Row (cals) 1 [...]

A: EMOM for 15min do: 1 Snatch High Pull + 1 Power Snatch (TnG) B: For Time of: 5 rounds 400m run 20 Abmat Sit-ups 15 American KB-Swings 10 Handstand Push-ups STRENGTH WOD A: Back squat 5@60% 5@68% 5@71% 5@75% B: 3 rounds 12 DB bench press 15 Skull Crushers 6 Pull-ups 12 Stiff leg [...]

A: 10-8-8-8-8 Front Rack Lunges (each leg) 5 sets of 10 Ring Rows Start a new round of both exercises every 3min. First set is warm-up B: 2x AMRAP in 6min with 2min rest of: 1) 4-6-8-10… reps of: KB Cleans KB Goblet Box Step Ups 100m run 2) 4-6-8-10… BB Clusters @ Light T2B [...]

A: EMOM for 15min do: 2 Power Cleans (TnG) B: 10-8-6-4-2 reps for time of: Pull-Ups Hand Release Push-Up Double Dumbbell Devil's Press Double Dumbbell Box-Step Overs Level 1: 10/5kg Level 2: 15/10kg Level 3: 20/12.5-15kg

In Teams of 2, "Kinda Carse Hero WOD": 21-18-15-12-9-6-3 reps, for time of: Squat Cleans Double Unders (x4) Deadlifts Box Jumps RX: Cleans @ 42.5/30kg  Deadlifts @ 85/60kg