A: KB press 4x3/arm
B: Push ups 4xMax, 0sec rest in top position

3 x OTM8, 2min rest between

1)
Odd: air runner
Even: 5-10 HSPU

2)
Odd: ski erg
Even: 10-15 toes to Bar

3)
Odd: bike erg
Even: 10 DB bench press

AMRAP 15
15 Push Ups
5 Hang Squat Snatch 60/43
400m Run

Warm Up

50 - 100m Easy

Main Swim:

25 x 50m Swim

Rest 1:00 Between

Cool Down 50 - 100m

A,
Snatch 1x2

Use the heaviest weight you can for the set.
Find a heavy set of 2 for the day within 20 min.

B,
Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy set of 3 within 5 sets.

Try to improve weight from last week.

C,
For time:
Row, 5 km

Every 3 mins complete:
10 Wall Balls, 9/6kg

Athlete Instructions
Athlete Instructions
Don't exceed more than 12 rounds.

Goal: Sub 30 min

D,
For quality:
50 Band Pull Aparts
50 Band Face Pulls
50 Behind-the-Neck Band Press

Complete in as few sets as possible using a mini band.

A,
Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 20 mins of:
10 Push Press, 52/35kg
10 Kettlebell USA Swings, 24/16kg
10 Box Jumps, 60/50cm

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Goal
Just get it done.

C,
3 rounds for quality of:
8 Alternating Strict Single Leg Crossbody Toes-to-bars
Banded Suitcase Carry, pick load, L 15m/R 15m

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

21-15-9

bike calories
ring row

For time:

100 GHDSU

TC 7

On The 2:30 x 6 Sets:

Set 1 : 3 Reps @ 63%
Set 2 : 3 Reps @ 73%
Set 3 : 2 Reps @ 78%
Set 4 : 1 Rep @ 83%
Set 5 : 1 Rep @ 86%
Set 6 : Heavy Single Attemp