2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%
- up to the starting weight, jerk-%, rest btw sets 2-3min

2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95%
- up to the starting weight, rest btw sets 2-3min

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

5 x (1+1) @ 65-75%
Paussi polven alle, catchiin, dipin pohjaan ja työnnön catchiin.

5 x (1+1) @ 75-85%
Paussi catchiin rivessä ja työnnössä.

5 x (1+1) @ 87-92%
Ei pausseja

Nosta 1:30 min välein.

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ETUKYYKKY

10 x 1 @ 65% -> 90%
Nosta aina alkavalla minuutilla. Nosta kuormaa joka minuutille.

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BONUS
3 Kierrosta,
Skull crusher, 1-3 RIR
Leveän otteen vaakatalja, 1-3 RIR

:30-60s lepo liikkeiden välissä- Raskas.
3 Kierrosta,
10+10 Lattialla istuen pallon heitto seinään kiertäen
:30s+:30s 1-Käden farmaripito (raskas!)

For Time:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Tellier's passing was first mentioned by CrossFit DC @crossfitdc (Washington D.C., USA) on October 4, 2007 but the first post we found of this workout was from May 27, 2009. That post said Zach "basically lived on [Coach] Chris Rutynas' couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about."

According to Coach Tom Brose (CrossFit DC), "This workout originally had a 100m shuttle sprint after each block of exercises (done as out and back of 5-10-15-20)." The version we found on CrossFit DC's website excluded the shuttle sprint.

”I Go-You Go”

3x11min ON/90sec OFF

A) 10 Wall Balls
+
10-12/13-15 Cal Row

B) 10 DB Snatches
+
10-12/13-15 Cal Ski

C) 10 KB Swings
+
10-12/13-15 Cal Bike

10-9-8-7-6-5-4-3-2-1 takakyykky

Clean pull 4x4

EMOM x 35

1) ski
2) 1-3 rope climb
3) row
4) 20-30m farmer carry
5) rest/ core

AMRAP 40, With Partner

150 Calories Row
100 Box Step-Ups
150 Calories Bike Erg
100 Sit-Ups

Split reps as you like

45-60sec unbroken (plate loaded on your back); rest 60sec x 3