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

HERO-WOD Jack AMRAP 20 min 10x Push Presses with 52kg [...]

10 / 8 / 6 / 4 / 2 Reps [...]

12 min AMRAP 5x Burpee Muscle-Ups 10x Handstand Push-Ups 

5 Runden 5x Back squats  Toes to Bar 10 - [...]

5 Runden 30m Farmer Carry  30x Sit-Ups anchored (Inter 20)  [...]

AMRAP 15min 6x Wall Walks 30x Alternating Pistols

5 Runden Bike for 20kcal / 15kcal  Max unbroken Pull-ups  [...]

6 Runden 3x Deadlifts 10x Tuck-ups betw. DL

5 Runden Shuttle Run 1min Rope Climbs 1min  Hang Snatches [...]