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

5x Front Squats@ 60%
5x Box Jumps with 100cm / 75cm seated
5x Front Squats@ 65%
5x Box Jumps with 100cm / 75cm seated
5x Front Squats@ 70%
5x Box Jumps with 100cm / 75cm seated
5x Front Squats@ 75%
5x Box Jumps with 100cm / 75cm seated
5x Front Squats@ 80%
5x Box Jumps with 100cm / 75cm seated

21min AMRAP
Row / Bike for 25kcal / 18kcal
20x Push-Ups
5x Power Cleans with 80kg / 60kg

14min AMRAP
7.5m Overhead Walking Lunges DB rechts
7.5m Overhead Walking Lunges DB links
2x Rope Climbs

40min AMRAP
Bike for 100kcal / 75kcal / Row
75x Step-Ups with 50cm
50x Sit-Ups

5 Runden
5x Back squats@ 75%
500m Row /Ski/Bike1200m