4-4-2-2-1-1

Vondelpark - center- home

5rds of this for time:
10 Pistols, alternating each leg
20 Sit Ups
10 Pull Ups
300m Row

10 minute AMRAP
60 x bar facing burpee
30 x OHS @50kg / Push Press (did OHS)
10 x Muscle-ups/ring dips

Only got through the burpees and OHS in 10 minutes - a very tough one.

4min AMRAP "Cindy"
- 5 pull upps
- 10 push ups
- 15 air squats

*3min rest

5min AMRAP "Fran" 21-15-9
- Thursters 42,5kg
- pulls ups

*3min rest

60min AMRAP "Amanda" 9-7-5
-muscle up 60kg
-snatches

Number of reps for each "girl" will be your score (e.g. 3'17 - 45 - 41)

20 mins work

5 pull-ups ( jumping pull ups )
10 push ups
15 air squats

50 Double Unders
1 Rope Climb
30 Clean and Jerks (95#)
1 Rope Climb
50 Double Unders

Warmup

For Time:
5 Rounds:

10 Front Squats 95 lb
10 pull ups

11:25

Strength Work:
Single Arm Preacher Curls: 30lb-30lb-35lb 10-10-8
Overhead Tricep Rope Pull 90lb-110lb 100lb 12-10-12
Cable Crossover Curl 80lb-90lb-100lb 10-10-8
Seated Tricep Press 40lb-50lb-60lb 12-10-8

Elizabeth

21-15-9
Cleans #95
Ring Dips red band

Vondelpark - center- home