40min AMRAP Bike for 100kcal / 75kcal / Row 75x [...]

5 Runden 5x Back squats@ 75% 500m Row /Ski/Bike1200m

10min AMRAP 10x15m Shuttle Run 15x Chest to Bar Pull-Ups 

Snatch Day 5x5 Snatch pull to knee 5x3 Snatch High [...]

6 Runden 6x Bench Presses 1x Wall Walks into 30s [...]

24min AMRAP 15x Toes to Bar / 15 C2B Pull-up [...]

18min AMRAP 10x Burpee Pull-Ups 10x Handstand Push-Ups 20x Alternating [...]

Heavy Day 6x Front Squats 6x Front Squats 6x Front [...]

6 Runden 42x Double Unders /Crossover 21x Dumbbell Front Rack [...]

10/8 Runden 6x Thrusters with 50kg / 35kg 9x Ring [...]