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Monday

“Kelly Brown”
5 rounds for time
440 meter row
10 box jumps 30/24
10 deadlifts 125/85
10 wallballs 12/9

Tuesday

“Dunn”
19 minute AMRAP
3 ring muscle ups
1 suicide sprints
6 burpee no touch box jump overs 20/16

On the burpees, jump over the box without touching it. The shuttle sprint is 5 yards out and back, 10 yards out and back, 15 yards out and back

Wednesday

“Liam”
For time
800 meter plate run 20/15
100 toes to bar
50 front squats 70/55
10 rope climbs
800 meter plate run 20/15

Thursday

“Dork”
6 rounds for time
60 double unders
30 kettlebell swings 24/16
15 burpees

Friday

“Laura”
In teams of two
21 minute AMRAP
30 cal row
20 ergies
10 power cleans 70/55

Saturday

“Murph”
For time
1600 meter run
100 pull ups
200 push ups.
300 squats
1600 meter run

Partition the pull ups, push ups and squats any way. If you have a weightvest wear it.

Sunday

“Otis”
15 minute AMRAP
1-2-3-4-5-...
Back squat 1.5xBW
Shoulder press 0.75xBW
Deadlift 1.5xBW

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+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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