Tabata Deadlifts with 80kg / 55kg  Tabata Box Jump Overs 

Every 5min for 5 Rounds 1000m / 800m Bike  25x [...]

4 Runden 21x Front Squats  15x Burpees over the bar [...]

5/4/3/2/1 Snatches 

AMRAP 10min 30x Double Unders  3x Push Jerks with 80kg [...]

AMRAP 12min 12x Chest to Bar Pull-Ups  12x Wall Balls [...]

6 Runden each Bike for 20kcal / 15kcal  20x Push-Ups [...]

10 Sets off 2x Back Squats  Go Heavy!!!!

Blake Four rounds for time 33m Walking Lunges with 20/15kg [...]

7 Runden 30s of L-Sit Hold 3x Deadlifts ab @75%  [...]