5 Runden 400m Run 20x Toes to Bar 10x Hang [...]

6 Runden 12x Ring Dips 24x Double Unders Max Bike [...]

For time: 21x Pull-Ups 42x Double Unders 21x Thrusters with [...]

For weight Snatches 5-5-3-3-3-1-1-1-1

Kraft 6 Runden 6x Rope pull-up 1min of Plank 2xF/2xL/2xR [...]

21min AMRAP 3x Wall Walks Shuttle Run 9 L 12x [...]

6 Runden Max Kettlebell Clean & Jerks 1min Max Row [...]

18min AMRAP 10x Chest to Bar Pull-Ups  20x Push-Ups 30x [...]

For weight Bench Presses Bulgarian Split Squats L/R 10-9-8-7-6-5-4-3-2-1

10 Runden Bike for 20kcal / 15kcal 15x Kettlebell Swings [...]