10min AMRAP 3x Hang Snatches with 50kg / 35kg 6x [...]

3 Runden 5min of Bike 5min of Row 2min : [...]

10 Runden 50x Double Unders / SU 100 30x Sit-Ups [...]

5 Runden of Row for 20kcal / 14kcal Max Thrusters [...]

8min AMRAP Rope Climbs Wall Walks 1-2-3-4-5-6-7...

1RM Clean + Jerk

100x Air Squats /75 75x Sit-Ups /50 50x Kettlebell Swings [...]

5 Runden 200m Run 15x Chest to Bar Pull-Ups /10 [...]

Weightlifting Complex of 5x Snatch Grip Deadlift 3x Hang Snatches [...]

10 Runden 5x Back squats @ 65% 3x Box Jumps [...]