18min AMRAP 30x Sit-Ups 15x Handstand Push-Ups /10 3x Rope [...]

3 Runden 10x Back squats @ 70% 1min of Plank [...]

For Time 120x Double Unders 30x Chest to Bar Pull-Ups [...]

12min AMRAP 20x alternating Dumbbell Snatches with 22.5kg / 15kg [...]

each erg for 7 Rounds Row Bike 2min easy pace/ [...]

Push and Pull 5 Runden 5 Bench Press 5 Deadlifts

10 Runden 5x Thrusters 10x Box Jump Overs 15x V-Ups

6 Runden Bike for 30kcal / 20kcal S: 24/15 Max [...]

20min AMRAP 50x Crossover 25x Wall Balls 10x Hang Power [...]