“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Strength / Skill:
- 5x5 Bench Press

WOD - 10 Minute AMRAP:
- 20 DUs (mod: 5 Box Jump Overs)
- 10 Burpees

Post:
- 50 GHD Sit Ups
- Work on MUs, rope climbs, etc.

Argh! Burpees again! 7 rounds + 15 DUs.

Deadlift 5x5

Amrap 8
3-6-9-12-15-18
DB deadlift
Ringrow
Push-ups

600m Run
50 Kettlebell Swings (24/16kg)
400m Run
30 Chest to bar
200m Run
30 Chest to bar
400m Run
50 Kettlebell Swings (24/16kg)
600 Meter Run

(Time cap: 25min.)

• Ohkeistus:
• Kuulan tulisi olla sellainen, että kykenisit suorittamaan sarjat 1-2 osassa.
• Vaihda CTB tarvittaessa kippi leuanvetoihin tai rengassoutuun tai hyppyleukoihin.
• Skaalaa tarvittaessa matkaa/toistoja alaspäin.

Easy aerobic pace:
40-60min:
5 min row
5min ski
5 min assaultbike

Complete 5:00 of "cooldown work" ie. bike, run or rower at a conversational pace.
Then, Complete 5:00 of Tissue Work/Static Stretching

Muscle Snatch 4x2

4x 2x Power snatch + ohs w 2s pause @bottom. Use weight that you can perform technically well.

Snatch grip DL 3x4 (use 90-120%)

2-4 rounds:
1-4 dip (6-10s negative)
1-4 russian dip
1-4 strict dip

Lonkka / alaselkä

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

EMOM10': 4-6 Strict HSPU