3 Runden 10x Hang Power Cleans  1min of Dead Hang [...]

7 Runden Row for 25kcal / 18kcal (20/15)  Max Burpees 

5 Runden Strict Ring-Dips 10-15x  Wall Balls 20-30x  Rest 2-3min

50x Deadlifts with 100kg / 75kg  75x Pull-Ups  75kcal Bike [...]

buy in 1200m Bike  5 Runden 20x V-Ups  10x Box [...]

5x Muscle Snatches  5x Power Snatches  5x Snatches 

5 Runden Strict Toes to Bar 7-10x Push-Ups big set [...]

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

AMRAP 12min 4x Dumbbell Clean and Jerk with 30kg / [...]

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