For time:

1000m row, then:

21-15-9-6
push up
pull up
box jump

Deadlift 5x5

30min amrap

10 push-up
10 db snatch
10 Lunge steps
10 Air squat

*add 5reps to push-ups / snatch and 10 reps to lunge and air squat after every round.

EMOM 8

1 minute : 4 Squat Jumps
2 minute : 0:40 Hollow Hold

40 minutes, Easy Pace & Quality

20 Medball Clean
8 Arnold Press
3 Power Snatch + 3 Overhead Squat
50 Sit Ups
2 Rope Climb
1:30 Plank Hold
Run 400m / Row 500m ( + 30 sec. 1000m average )

Every 90s x 6
1 Clean + 2 Hang clean + split jerk

Box Back Squat
Heavy 3 in 6 sets. Rest 2:00
- parallel box

Headstand
Tripod
Push-up position
Straight arms
Kipping to handstand

AMRAP 11 ( Reps )

8 Squat Clean 60/42,5kg
8 Strict Handstand Push Ups
15 Double Unders

3-4x4-6
Snatch Grip DL tempo 1060
rest 120s