3 rounds for time:
50 air squats
10 burpee pullups
10 hang power cleans 40kg

15min amrap:
5 Deadlifts 80kg
10 hand release pushups
15 box jumps 60cm

5 rounds for time:
1 rope climb
20 swings 24kg
200m run

9 rounds for time:
7 squat cleans 40kg
8 burpee box jumps 90cm

for time:
40 knee to elbow
40 thruster 30kg
40 cal row
40 alternating lunge steps 30kg
40 pullups (grünes band)

5 rounds for time:
5 power snatches 30kg
10 overhead squats 30kg
200m run

4 rounds for time:
400m run
20 hand release pushups
10 Deadlifts 80kg

5 rounds of amrap 2min burpees:
start each round with
7 hang cleans 40kg
7 shoulder to overhead 40kg
7 front squats 40kg
rest 1min between rounds

for split and total time
3 rounds:
400m run
21 swings 24kg
12 pull ups (grünes Band)

5min rest

3 rounds:
400m run
21 goblet squats 24/16
12 burpees
--> 27:00min

5 rounds for time:
7 hang power snatches 30kg
14 overhead lunges 30kg
28 bar hops