10 Ring Rows
15 Push Ups
15 Box Jumps (24 inch)
5RFT

10-9-8-7-6-5-4-3-2-1 repetitions

*Pull-Ups
*Push-Ups
*Jumping Squats

30 Clean & Jerk @ 135lb for time

800m Run
50 Thrusters (45#)
30 Pull-ups

400 m run
15 pull ups
50 squats
15 pull ups
3 rounds for time

21-15-9 or 95# thrusters and pullups

Metcon 1:

3 Rnds: 20 WBs (20lbs), 30 KBs (53lbs)

Time: 7:56

Metcpn 2:

5 Rnds: 5 HCs (185lbs), 30 DUs, 5 Bench Press (225lbs), 30 DUs

Time: 22:56

Hero ‘Sinterklaas’
AMRAP (As Many Reps As Possible)
in 6′ of
7 Thruster (KB/DB/Plate)
7 Med Ball Cleans

>> 3r+6

Rust 2′

AMRAP 6′
7 Wall Balls
7 SDHP

>> 6r+7

3 x 100 cal assault bike

3 min rest

AFAP (As Fast As Possible)
4 rounds of
400m Rennen
3x
5 Pull Ups
10 Push Ups
15 Squats

timecap 25''

3r +400