Heavy Day 5x Bench Presses@ 70% 5x Bench Presses@ 75% [...]

18min AMRAP 50x DU / 150SU 30x Sit-Ups 10x Front [...]

21-15-9-9-15-21 of Alternating Dumbbell Snatches with 22.5kg / 15kg Pull-Ups

For Time 50x Burpees /S:35 Row for 100kcal / 75kcal [...]

Heavy Day 5x Deadlifts 5x Deadlifts 3x Deadlifts 3x Deadlifts [...]

24min AMRAP 30x Wall Balls 20x Kettlebell Swings 10x Handstand [...]

Gwen For Load: 15x Clean and Jerks Rest 12x Clean [...]

Strenght Overhead Squats 8-8-4-4-4-2-2 after each set do 5 strict [...]

15min AMRAP 6x Devils Press with 22.5kg / 15kg 12x [...]

EMOM for 20min Even Minute Row for 12kcal / 8kcal [...]