1000m Row or 2000m Bike  30x Dumbbell Thrusters with 15kg [...]

10-9-8-7-6-5-4-3-2-1 Hang Power Cleans  2x Wall Walks after each set 

12min AMRAP 3x Ring Muscle-Ups  6x Kettlebell Snatches R/L  9x [...]

3 rounds @7min TC each round 800m Run 40x Double [...]

AMRAP 15min 20x Crossovers  5x Power Snatches with 70kg / [...]

5x5 Back Squats 

5 Runden 1min of Row  30s of Rest 1min of [...]

20min AMRAP 30x Burpees  20x Kettlebell Swings  10x Shuttle Run [...]

18x Bench Presses with 80kg / 55kg  6x Rope Climbs  [...]

for Time 400m Run 30x Alternating Dumbbell Snatches with 22.5kg [...]