each set for time Bike for 10kcal / 7kcal Bike [...]

5 Runden 10x Bench Presses 2 - 3 Rope Climbs [...]

15min AMRAP 20x Wall Balls 15x V-Ups 10x Dumbbell Snatches [...]

300x Single Unders 40x Pull-Ups 200x Single Unders Crossover 30x [...]

Weightlifting 5x Thrusters 5x Thrusters 3x Thrusters 3x Thrusters 3x [...]

Heavy Day 10x Deadlifts 7-10 Strict Handstand Push-Ups

For Time 300x Double Unders 200x Step-Ups with 50cm 100x [...]

2x8min AMRAP Row 20/15cal 5x Power Snatches with 60kg / [...]

6 Runden 5x Deadlifts@ 80% 1x Core Complex

18min AMRAP 30x Crossover 5x Dumbbell Thrusters with 22.5kg / [...]