WOD Amsterdam Amstel

For Load: Push Presses 5-5-3-3-3-1-1-1 15 Minutes To Find Heavy 20m Yoke Carry

In 2 Minutes: 12 Front Rack Lunges 50/35kg 9 Burpee Box Jumps over 3 Muscle Ups Max Cal Bike Rest 2 Minutes * Repeat 4 Times Score is Total calories

EMOM For 24 Minutes 1. 40m Sandbag Carry 200/150 2. 12 Ring Dips 3. 20 Abmat Sit Ups 4. Rest

Nancy 5 rounds for time of: – 400m run – 15 Overhead squat 43/30 kg

For Load: Shoulder Presses 5-5-3-3-3-1-1-1 10 Minutes To Find Heavy 20m Farmers Carry