WOD Amsterdam Buitenveldert

Deadlift 1-1-1-1-1 Go as heavy as you can WITHOUT losing lumbar curve * Lumbar Curve: ask coach 🙂 Bench Press 3-3-3-3-3

15 Minute Skill Training: Hand Stand Push Ups AFAP (As Fast As Possible) 21-15-9 Front Squats 50/35kg Hand Stand Push Ups

For Time: 50 Box Jumps 24/20 inch Box 50 Jumping Pull Ups 50 KB Swings 16/12kg 50 Walking Lunge Steps 50 Knees To Elbows 50 Push Presses 20/15kg 50 Back Extensions 50 Wallball Shots 9/6kg 50 Burpees 50 Double Unders

AMRAP In 15 Minutes
6 Ring Dips
8 Kettlbell Snatches 24/16kg (4L/4R)
200m Med.ball Walk 9/6kg

5 Rounds For Time Of:
10 Hang Squat Cleans 60/40kg
30 Push Ups