50x shuttle run (7.5m + 7.5m = 1 Rep) 20x [...]

21-15-9 of Front Squats  Chest to Bar Pull-Ups 

2x10min AMRAP Row for 24kcal  12x Burpees over Rower 2min [...]

The big 3 20x Bench Presses  Any Machine for 26kcal  [...]

12 Runden BW Complex 2x Bar Muscle-Ups  4x Chest to [...]

Death Race 5 Rounds of Bike for 15kcal /10kcal  10x [...]

3 Runden 50x Alternating Dumbbell Snatches  50x Wall Balls 

for Time 1x Wall Walks  Handstand Push-Ups 2x  3x Box [...]

2 Runden 600m Row /1200m Bike  30x Pull-Ups  15x Power [...]

12min AMRAP 21-15-9 of Deadlifts with 100kg / 75kg  Handstand [...]