9 Runden 3x Strict Ring Muscle-Ups  3x Kettlebell Snatches rechts  [...]

every 5min 5 rounds 10x Back Squats @60%  20x Burpees 

3 Runden 12x Dumbbell Squat Cleans  24x Toes to Bar [...]

5x5 Deadlifts

3 Runden 40x Burpees  200x Double Unders

5x3 Snatches

3 Runden 7x Wall Walks  14x Front Squats  21x Kettlebell [...]

Karen 150x Wall Balls

5x3 Power Cleans 

for Time 1000m Run 50x Handstand Push-Ups  1000m Row