3 Runden 50x Alternating Dumbbell Snatches  Handstand Push-Ups 25x  Row [...]

12min AMRAP Burpee Box Jump Overs  Toes to Bar (Sit-up) [...]

5 Runden 12x Snatch Grip Deadlift  9x Hang Snatches  6x [...]

10 Runden 5x Strict Pull-Ups  5x Bench Presses 

13min AMRAP 6x Hang Squat Cleans  100x Crossovers  6x Shoulder [...]

for Time 20m Handstand Walk -15-10-5  40x Pull-Ups -30-20-10 

for load 5x 5 back squats  all sets above 75%

15min AMRAP 20x Box Jump Overs  15x Handstand Push-Ups  10x [...]

21-18-15-12-9-6-3 Sumo Deadlift High Pulls  Toes to Bar