50 pull ups
8*20 m shuttle run+10X-jumps every20m
21 thrusters 42,5/30
16*20 m shuttle run + X-jumps
21 thrusters 42,5/30
8*20 m shuttle run + X-jumps
50 pull ups

Push press 3x5 (Beginner)

Overhead Squat
1-5-1-10-1-5-1

Everything but Swings

KB tactical Lunge per side
KB Row per side
KB Press per side
KB Goblet Squat
KB Turkish sit up per side
KB Farmers hold per side [30s]
Chin up

2,4,6,8,10,8,6,4,2

10 min AMRAP
200m row
10 pushups
10 kb-swings 24kg/16kg
10 pistolsquats alternating

Back Squats
10 x with a bar
9 x 35kg/20kg
8 x 45kg/ 25kg
7 x 55kg/30kg
6 x 65kg/35kg
5 x 75kg/40kg
4 x 85kg/45kg
3 x 95kg/50kg
2 x 105kg/55kg
1 x 115kg/60kg

28min EMOM
1) Wall Ball
2) Farmers Carry 2x32/24kg
3) Box Jumps 61/51cm
4) Rest

Start with shoulder press, when you can´t lift the weight with shoulder press, continue with push press. After push press, continue to Split jerk or push jerk.
Mens weigth 30kg, +5kg every round
Womens weight 15kg + 2,5kg every round

Buy in: 100 Squats

Then
7 Rounds of
7 Plate Burpees 20/10kg
7 Cheast-to-bar

Buy out: 100 Situps

5 x 5 85%