3 rounds FT:
20/15 cal row
12 chest to bar
9 double db front squat 2x20/14kg
20/15cal row
9 chest to bar
6 double db front squat 2x20/14kg
-rest 2min between rounds

Karhu CrossFit

45 minutes AMRAP for quality with partner:

400m easy erg
20 DB bench press

10+10+10 lateral raises (front-side-back)
10+10 1-arm ring row + 10 ring row

400m easy erg
3x shoulder ext.rotation band holds


Wall climb hold

Wall sit hold
Plank hold
&
Arch hold

Shoulder up hold
Lateral raise hold


- With own skill levels & time

EMOM40
a) 8-12 weighted box get over
b) 9-14 cal row
c) 24-40m double kb/ db carry (anyhow)
d) rest

Target: 30-45s work per minute.

Assault Bike
5 rounds
10s Hard
50s easy
+
Resisted Nasal Breathing
15 Breaths
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

B1. Bulgarian split squat jump x 12 o/v
B2. Alternating KB press x 4 o/v
B3. Landmine bend rotations x 10 o/v
B4. Barbell Wall Slide Press x 6
B5. Eccentric HSPU x 1 (7-10s lasku)

AMRAP 20 min

3 Rounds:

5 Minutes Row Calories

Rest 2 Minutes

5 Minutes Bike Calories

Rest 2 Minutes

push press
rest as needed
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

5 rounds for time of

24 deadlifts
18 hang power cleans
12 push jerks

♀ 65 lb ♂ 95 lb

Every 2:00 x 6

1:30 Bike, Row Or Ski
1 Set of Pull-Ups, CTB or BMU

** Movement Can Switch each Round

Max time