8 min amrap

1 cal - 2 cal - 3 cal - 4 cal row/ski/bike
2 lunges - 4 lunges - 6 lunges - 8 lunges

2 min rest

8 min amrap

10 burpee pullups
200 m run

2 min rest

8 min amrap

10 push ups
20 sit ups
30 air sqauts

1 rm behind the neck push jerk 

wod

100 air squats 

80 dumbbell hang split snatches

60 dumbbell split Jerks

40 burpees

20 clean and jerk

22,5/15 kg 

85/60 kg

21/15/9

toes to bar

dumbbell cluster rechts 

dumbbell cluster left 

22,5/15 kg

600 meter run

30 handstand push ups 

15 deadlift 100/70

400 meter run 

20 hspu

10 Deadlift 120/85

200 meter run 

10 hspu 

5 deadlifts 140/100