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

Bench Press

3 Waves of:

1 Rep (Heavy)
-Rest 2 min-
3 Reps (Lighter)
-Rest 2min-
5 Reps (Lightest)
-Rest 2min-

*joka aalto vähän painavampi ku aikasempi.

Open 25.3

For Time:

• 5 Wall Walk
• 50Cal Row
• 5 Wall Walk
• 25 Deadlift @102kg
• 5 Wall Walk
• 25 Cleans @60kg
• 5 Wall Walk
• 25 Snatches @42.5kg
• 5 Wall Walk
• 50 Cal Row

*tsori bro. Pakko tehä.

Accessories
(Optional) saat bodata palkinnoks

A) 3-4x For Quality:

• 10/10 DB Bicep Curl
• 20-30 Banded Tricep Ext.

B) 3-4x For Quality:

• 20-30 Banded Pull Apart
• 10/10 DB Row

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