5 rounds for time 400m Run 15x Overhead Squats 

Every 5:00 for 5 Rounds 50x Double Unders 10x Chest [...]

10 Runden Row/Bike for 20kcal / 15kcal 10Burpee Box Jumps 

For max. Weight 1x Muscle Cleans +1 strict press (3r) [...]

5 Runden 10x Strict Toes to Bar 2min of Bike [...]

13min AMRAP 50x Double Unders 30x Air Squats 10x Sumo [...]

6 Rounds 2min Row 1min Bench Presses 1min of Rest

3-6-9-12-15-18-21 of Chest to Bar Pull-Ups Alternating Pistols btw. rounds [...]

For Weight 5 Rounds 6x Deadlifts 200m Weighted Carry 

18min AMRAP 18x Box Jump Overs 6x Front Squats with [...]