WOD Amsterdam Amstel

E2MOM For 20 Minutes 5 Front Squats 4 Front Rack Lunges 3 Jerks *Building

3 Rounds For Time Of: 500m Row 40 Sit Ups 30 Kettlebell Swings 24/16kg

“1000 Ways to Die” 100 hang power cleans 35/25kg 100 calorie row 100 burpee over the rower 100 toes to bar 100 wall balls 100 med ball sit-ups 100 box jump overs 100 russian KB swings 24/16kg 100 pull-ups 100 front squats 35/25kg

12/9/6/3 Ring Muscle Ups After Each Round Of Muscle Ups Run 400m and 7 Power Snatches Men: 61kg Women: 43kg

20 Minutes To Find Max Hight Box Jump AMRAP In 12 Minutes Of: 15 Push Ups 30 Air Squats Rest 1 Minute