Find 8RM @RPE 10/10
Then 4x8 90%/8RM

A,
Banded Back Squat 3-3-3-3-3
Moderate to heavy weight bands just to change things up. Regardless, make sure the set up you have keeps band tension at the bottom of the squat.
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 10 mins of:
10 Landmine Squats, 34/25kg
10 Toes-to-bars
10 L/10 R Landmine Deadlifts, 34/25kg
100 Single Unders

Goal: 4+ Rounds

C,
4 rounds for quality of:
10 L/10 R Landmine Muscle Snatches, pick load
Lateral Raise Hold, pick load, 20 secs

3 rounds of:
5min bikeErg
5min echo bike
5min skiErg
5min rowErg

2 Rounds For Time:
24 Deadlifts 134/93kg (295/205 lb)
24 Box Jumps 60/50cm (24/20 in)
24 Wall Ball Shots 9/6kg (20/14 lb)
24 Bench Presses 88/57kg (195/125 lb)
24 Box Jumps
24 Wall Ball shots
24 Cleans 66/45kg (145/100 lb)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

The "AdamBrown" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, August 20, 2010 (100810).

A1: Incline bench press 3set
A2: Lat pull downs 3set
B1: BB skull crushers 3set
B2: reverse Db shoulder flys 3set
C: SA triceps cable push downs 1xMax

16 min EMOM:
25 DU
20 KB swing (American)
15 cal SkiErg
10 strict press

Choose weights that allows for unbroken but heavy sets. E.g 20/16 kg swings, 30/20 kg on the barbell.

Wups
Fysioterapialiikkeet + availut

Boxihypyt
5x3 polvilta syväkyykkyyn ja korkealle boxille räjähtävästi

E3mins x 5
5 Deadlifts (70-75%)

E2mins x 3
8-10 barbell bent over row

Core, 3rnds
8+8 pallof press (3s hold)
15 hollow rock

Palautukset sarjojen niinkun on tarve

3-4rounds

10-15 GHD sit up
10 snowangel