Amrap x 26 min @ca. 80% Effort

40 DU/80 SU/ 30 Sec working on your DU
10 Box HSPU
10 Box Jumps + Air squat on the box (extend your knees & hips before doing an airsquat)
10 Hang Power Snatch @ca. 40/30kg
40 DU/80 SU/ 30 sec working on your DU
10 Sprawls
10/10 Dynamic Side Plank
10 OHS (Do FS you need to)

*Weight on the Bar should be rather light. Focus on full controlled movements & good form in every workout

4 x 5 min AMRAP's with 2min rest between

1
10 Dbl KB Clean & Press
10 Alt. FR Reverse Lunges
10m/10m Farmers Carry
(Try and set the pair of KB's down as few times as possible)

2
10 T2B/K2E
10 Wall Balls
10/10 Dynamic Side Plank

3
5/5 DB Hang Clean & Jerk
5/5 DB Snatch
5/5 DB Single Leg RDL

4
10 Box Jumps
20 sec Handstand Hold
10 Ground To Overhead with Plate