for Total Reps Max Overhead Squats 4min  Max Rope Climbs [...]

15 / 12 / 9x Muscle-Ups   15 / 30 / [...]

3x10 Bench Press 3x6 Bench Press 3x3 Bench Press 1min [...]

Chad 2.0 30min AMRAP Box Step Overs with 20kg / [...]

21-15-9 of Power Snatches  Handstand Push-Ups 

5 Runden 35x Sit-Ups  100x Crossovers  10x Shuttle Run

For done 21x Deadlifts with 100kg / 75kg  Pull-Ups big [...]

3 Runden 1600m / 1200m Bike  120x Double Unders (int: [...]

20min AMRAP 20x Burpees  20x Air Squats  20x Box Jump [...]

For Time Bike for 20kcal / 15kcal  20x Clean and [...]