for Weight 10x Thrusters 6x Thrusters 6x Thrusters 3x Thrusters [...]

4 Runden 2min of Bike 1min of Plank F 1min [...]

21min AMRAP 30m Overhead Walking Lunges 30x Kettlebell Swings 50x [...]

8min AMRAP 3x Clean and Jerks 30x Double Unders

12min AMRAP 10x 15m Shuttle Run 40x Air Squats

For Time Row 120cal/90cal 60x Handstand Push-Ups 60x Deadlifts Bike [...]

For time 21-15-9 of Dumbbell Thrusters Burpee Pull-Ups

5 Runden Bike 2min Rest 2min Row 2min Rest 2min

5x Hang Power Snatches 5x Hang Power Snatches 3x Hang [...]

4 Runden 50x Weighted Sit-Ups 40x Wall Balls 30x Sumo [...]