Squat Day
3×5 Overhead Squats
3×3 Front Squats
3×1 Back squats

for Weight

10 Runden
3x Deadlifts with 130kg / 100kg
6x Chest to Bar Pull up
9x Wall Balls

for Time
100x Target Burpees /S: 70
100x Box Jumps /S: 70

Alternate and break the two exercises up into as many sets as needed
to complete the workout as quickly as possible.

Buy In Row 6min max
2min of Rest
into 15min AMRAP
5x Dumbbell Clean and Jerk with 22.5kg / 15kg
10x Toes to Bar
15x A jump
2min of Rest
Buy Out 6min of Bike max

30min AMRAP
Bike for cal
alt Rounds of
10x Pull-Ups
15x Kettlebell Swings with 32kg / 24kg
20x Weighted Sit-Ups with 9kg / 6kg

10Rounds of
20x Alternating Pistols
40x Double Unders / Crossover

10-9-8-7-6-5-4-3-2-1 of
Bench Presses @BW
Strict Pull-Ups

For Time
50x Burpees over the bar
Bike for 50kcal / 35kcal /Row
50x Deadlifts with 100kg / 75kg
Bike for 50kcal / 35kcal /Row
50x Wall Balls
50x Box Jumps

For Time
21x Dumbbell Snatches Links
21x Dumbbell Snatches Rechts
15x Dumbbell Snatches Links
15x Dumbbell Snatches Rechts
9x Dumbbell Snatches Links
9x Dumbbell Snatches Rechts
Start each set with 10 Shuttle Run

2 Rounds of
20x Toes to Bar
4x Wall Walks
3 Rounds of
15x Pull-Ups
3x Wall Walks
4 Rounds of
10x Chest to Bar Pull-up
2x Wall Walks