Get your 1RM

Vondelpark - center- home

Pull Ups
5x3

20 min AMRAP:
20 KB swing
2:00 run
20 KB snatch
2:00 run

Record total distance or KB weight & no. of rounds

For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

skill.
Handstand Push ups and variations.
Then
Amrap HSPU
In 3 minutes

Quick basline Workout after visiting the gym

Body weight for time:
40 squats
30 sit-ups
20 push-ups
10 pull-ups

(note: I used the green band for the pull ups)

5 rounds for reps:
1 min max Effort OHS 95/65
Rest 30 sec
1 min Max Effort Ring Dips
Rest 30 sec

Modified as follows:
- used PVC only on OHS (working on form)
- did box dips instead of rings

9-6-3

Clean & Jerks @ 155lb
Muscle ups

12 min AMRAP:
150 wall balls @ 20 lbs.
90 Double-Unders
30 muscle-ups

Modified as follows:
150 wall balls @ 10 lbs.
180 Single-Unders
30 pull up / Dip combos