A)

Performance

For Time:

100 Pull Ups
80 Sit Ups
60 Alternating Dumbbell Lunges 2×22,5/16kg
40 Burpees
20 Handstand Push Ups

Fitness

For Time:

100 Ring Rows
80 Sit Ups
60 Alternating Dumbbell Lunges 2×16/12kg
40 Burpees
20 Dumbbell Strict Press 2×16/12kg

Time Cap: 23 Minuten

B) Every 2:00 x 3 Sets:

30m Double Dumbbell Overhead Carry