each couplet for 6min AMRAP Bike for 15kcal /10 10x [...]

8min AMRAP 5x Power Snatches with 60kg / 40kg 10x [...]

10x500/400m Row Each for time rest 2min

150x Double Unders 75x Wall Balls 50x Handstand Pushups 50x [...]

5x Hang Clean and Jerk 5x Hang Clean and Jerk [...]

For Time 600m Run 16/ 8kg 2x Rope climbs 50x [...]

3x 10 Deadlifts @70% 3x 5 Deadlifts @80% 3x 3 [...]

AMRAP 20 min 5x Strict Pullups 10x Pushups 15x Air [...]

AMRAP 15min 12x Deadlifts with 70kg / 50kg 9x Hang [...]

3x 10 Overhead Squats 3x 5 Front Squats 3x 3  [...]