AMRAP 20:
- 15 pullups
- 30 pushups
- 45 air squats

For Time: 9-7-5

Muscle Up
Squat Snatch

I subbed in 2 for 1 pull-ups and clapping pushups for the muscle ups.

Barbell condition:

Every 3min for 4 rds:
10 tng power snatch + 10 OHS
Rest additonal 3 min

Every 3min for 4 rds:
10 tng power clean + 10 STOH
Rest additional 3min

Every 3min for 4 rds:
10 hang squat clean + 10 front squat

Go as heavy as form allows. You can change weights when movement/movents change. Try to hit all sets with same movement with same weight.

Vondelpark - center- home

3 rounds for time:
10 power clean + jerk
10 toes to bars

3 rnds
800m run
50 back ext
50 sit ups

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Team WOD

3 Rounds

400m Run with Slamball “Shared”

7 Pull-up “Each”

17 Box Jump “Each”

80 Burpee “Shared”

2 Rounds:

30 squats
10 burbee
30 sit up
10 burbee
30 push up
10 burbee
30 lunges
10 burbee
30 sit up
10 burbee
30 kbs

5 rounds of:
1. Pistol squats x4 per leg
2. C2b strict x4
3. L-sit hold 12s
4. HSPU x4