1) 1-4 ring MU
2) 8+8 landmine kneeling press
3) 8+8 1-leg landmine RDL
4) rest

weight and difficulty per RPE 6

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Combine gymnastics skill with controlled strength work
Build stability and movement quality under light fatigue
RPE 6: Steady effort with consistent quality
Choose reps you can repeat every round
Prioritize smooth movement over intensity
👉 “Quality creates consistency.”

18min

2 seinällekävely
10 kp tempaus
15-20 puolilinkkari
25/20 cal laite

E2:30 x4:
6 Deadlift

RIR 2-3

"Morrison"

50-40-30-20-10 Reps For Time
Wall Ball Shots 9/6kg
Box Jumps 24"/20"
Kettlebell Swings (1.5/1 pood)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

Built up
8 reps 79%
6 reps 82%
5 reps 88%
4 x 3 reps
up to 92 ++ % of 1 Rm

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Build heavy lower body strength
Maintain strong upright positioning under load
RPE 7 → 9+ Gets progressively heavier, final sets are challenging
Coach tip:
Keep elbows high and chest up
Brace before every rep

Lantionnosto 3 x 8, nousevat painot

10 x alkavalla 90s

1. 20 kahvakuulaheilautus silmien tasolle + 6-10 etunojapunnerrus
2. max cal pyörä

Heilautukset putkeen pois ja pyörällä reipas ylläpidettävä vauhti

For time :

15 Push Press 60/42,5kg
21 Toes To Bar
12 Push Press 60/42,5kg
15 Toes to Bar
9 Push Press 60/42,5kg
9 Toes To Bar

Masters 45+
50/35kg

TC 7

5x3 cleanpull

4 rounds:

• 5 Weighted Pull-ups (moderately heavy, unbroken reps)
• 5 Weighted Ring Dips (same weight as above)
• 5 Strict Tempo T2B (3s. Down)
• 90s. Rest between sets