Part 1)

Kraft 

3-5 Runden

Max Reps strict Pullups

Max Reps Push ups on Dumbells

T.C. 15 Min

Part 2)

Metcon 

1000/800m Row or Ski

into

3 Rnds

21 Airsquats

15 Hand release Push ups

9 Burpee Pullups

T.C. 13 Min

Finisher 

Tabata Rumpf