10 min emom complex of:
High hang power clean
Low hang power clean
Power clean&jerk

For time:
5 Tire Flips
200m WP run
50 WP step ups
200m WP run
50 WP GTOH
200m WP run
50 Burpees to WP
200m WP run
5 Tire flips

Deadlift 5rm
+
Strict pull ups 3xMax

”Drago”
100 KB swing 24/16kg
200 RKB swing
Every time you drop KB
5 Burpees
10 push ups
15 squats

• 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
• Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Back squat 5x5
@ heavy weight But focus on technique. Knees forward on the way up. Try not to lead with your hips.
+
10min emom
Odd: 30 rkb swing
Even: rest
1000m penalty row for every time you fail your swings in the given time frame.

E90S for 15min(10set)
3x push jerk @light to moderate weight, focus speed + lockout
+
21-15-9
Push press 50/35kg
Pull ups

"The Seven"
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters (61 / 43 kg)
7 Knees to Elbows
7 Deadlift (110 / 75 kg)
7 Burpees
7 Kettlebell Swings (30 kg / 1.5 pood)
7 Pull-ups

*Kevennä painoja sen mukaan, että lämmittelyssä 7 toistoa voi tehdä putkeen hyvällä tekniikalla.

-


Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.

100 DU
30 TTB
100 DU
40 pull ups
100 DU
50 Burpees