10min of bike  2min of rest 10min of row  5min [...]

For Load 5x1 Strict Press 5x3 Push Presses  5x5 Jerk

18min 80x Double Unders  40x Sit-Ups  20x Box Jump Overs  [...]

AMRAP 12min 5x Pull-Ups  10x Knees to Elbow 15x Burpees 

10 rounds for time: 9x Thrusters with 43kg / 29kg  [...]

15 / 12 / 9 unbroken Squat Cleans

For Time 1000m Row  50x Deadlifts  30x Handstand Push-Ups 

3 Runden 30x Push-Ups  30x Weighted Step-Ups

6min of Dead Hang Hold - ohne Grips!  every Drop [...]

4x 3 front squats 4x 3 back squats