RX With a partner, complete as many rounds as possible in 21 minutes of: 30 cal row20x burpees over the rower10x power cleans 70/47kg

RX 20 minutes AMRAP : 50x single-DB box step-ups 22,5/15kg50x single-DB walking lunges100m single-DB carry – Carry the dumbbell anyhow

RX 2 rounds for time: 50x wall-ball shots 9/6kg50x sit-ups

5 rounds for time of : 800m Run30x Kettlebell Swing 24/16kg30x Pull Ups

RX For time: 30x power snatches 61/43kg

RX For time: 21-15-9 Pull-upsDB clean and jerk/right arm 22,5/15kgDB clean and jerk/left arm

5 rounds for reps: On a 1:30 clock: 20x air squats20x walking lungesMax-rep dumbbell squats 22,5/15kg – Rest 1:30 between rounds– Use two dumbbells

RX 3 rounds for time: 25x knees-to-elbows800m run

RX 25-20-15-10-5 reps for time of: Box jumps 24"/20"Sit-upsPush ups

RX 10 rounds for time: 3x bar muscle-ups5x shuttle runs – 1 shuttle run is 25 ft down/25 ft back