For Weight 5 Rounds 6x Deadlifts 200m Weighted Carry 

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

20 Runden 2x Power Snatches with 60kg / 45kg 4x [...]

30min AMRAP Bike for 50kcal / 40kcal 100x Double Unders [...]

For Weight 15-12-9 of Push Presses Rest as needed btw. [...]

Alexander 5 rounds for time with a partner 31x Back [...]

10min AMRAP 5x Man maker with 22.5kg / 15kg 10x [...]

6 Runden 45s of Bike 15s of Rest 30s of [...]

6 Runden auf Gewicht 5x Overhead Squats 10x Strict Ring-Dips

every 4min 5 rounds Any Machine for 30kcal / 24kcal