For time:

21-15-9 reps of
Deadlift 100/70kg
Toes-to-bar

3 rounds for quality
2 ring MU + dip
3 forward roll pistols/leg
4 strict toes to bars
5 strict burpees with180 degree jump

5 min
0 - 1 from forearms
1 - 2 from hands
2 - 3 leg elevated
3 - 4 other leg elevated
4 - 5 back to forearms

20 Squats
400m Run
20 KB Swings
400m Run
20 Lunges
400m Run
20 Burpees
400m Run
20 Chest to Bar
400m Run
20 Shoulder Press
400m Run

3×10-15 Bent-over Dumbbell row

light,medium heavy , heavy

4-5 rounds for quality

kb snatch 10+10
rope climb 1-6
GHD sit up 10-15
HSPU 5-10
Push Sled n. 20m

1 min hang from the bar, do one strict pull up every 10 seconds
1min rest
5min AMRAP
10 mountainclimbers
10 DUs
10 deadlifts 60kg/40kg
1 min rest
1 min at the top of the dip, do one dip on every 10 seconds

Lift every 15 sec for 4 mins
power clean + hang power clean
-one min rest-
lift every 10 sec for 3 mins
one squat clean

3 x 3 70 %

4 rounds
300m row
12 thrusters 50kg/35kg