For Time 10x Thrusters 5x Wall Walks 9x Thrusters 5x [...]

Endurance 10 Runden 500m / 400m Row 3min of Rest

Strength Deadlifts Strict Press 12-12-8-8-4-4

5 Runden 21x Wall Balls 15x Toes to Bar 9x [...]

5 Runden 20x Handstand Push-Ups /Push-up 40x Pull-Ups /Ring Row [...]

12x Back squats 12x Back squats 6x Back squats 6x [...]

14min AMRAP 6x Front Squats with 70kg / 50kg 6x [...]

5 Runden Bike for 20kcal / 14kcal Max Handstand Push-Ups [...]

Skill / Strength 7-10 Runden 8m Overhead Walking Lunges 8m [...]

50x Burpees /35 25x Kettlebell Cleans double KB 25x Toes [...]