7 rounds for time:
*8 muscle ups
*22 yard farmer's walk (2x20 kg)

First qualifier WOD for the Lowlands Throwdown

8 minutes AMRAP of:
*3 pull-ups
*3 toes to bars
*3 pull-ups
*3 toes to bars
*3 pull-ups
*3 toes to bars
*1 handstand push ups

Second round 2 HSPU
Third round 3 HSPU
etc.

Second qualifier WOD for the Lowlands Throwdown 2013

With a 5 minute time cap, find your 2 RM hang snatch

Third qualifier WOD for the Lowlands Throwdown 2013.

12 minute AMRAP of:
First 50 wall balls
Then as many rounds as possible of:
*5Bar-facing burpees
*10 Power cleans (40 kg)
*15 Shoulder to overhead (40 kg)

3 rounds for time:
21, 15, 9 Overhead Squats (43 kg)
42, 30, 18 Pull-ups

7 rounds for time:
*18 Dumbell hang squat clean (2x15kg)
*18 Pull-ups
*10 Power cleans (61kg)
*10 Handstand push ups

20 min amrap
20 squat
10 t2b
20 jumping pull-up
10 push-up

Standing Dumbell Hammer Curl:
- 20kg x 5 (each arm)
- 22kg x 5
- 22kg x 7

Weighted Dips:
- 10kg x 10
- 20kg x 10
- 30kg x 9

Palms Down Barbell Curl:
- 25kg x 5 x 2
- 25kg x 10 x 1

Man Power Mick Grip Lying Barbell Tricep Press immediately followed by Palsm Up Lying Barbell Press
- 17.5kg x 7 + 25kg x 7
- 17.5kg x 7 + 35kg x 4
- 17.5kg x 7 + 25kg x 7

Standing Barbell Curls (max reps, strict form, no rest between diff weights)
- 35kg x 11
- 25kg x 11
- 17.5kg x 11

Hang Squat Snatch
- 20kg x 5
- 30kg x 5
- 40kg x 10

8 min AMRAP

Partner workout:
2 min rowing, 2min biking and no rest!