8 (4+4) box step ups with DB's (AHAP)
30s wall-sit hold

Go every 4:30

A) build up heavy 5's
B) 4 x 5 reps @85% from heavy 5's

Go every 2:30

5 rounds for quality:
10 Arnold Presses, pick load
20 Banded Face Pulls
10 Alt. Seated DB Bicep Curls, pick load
20 Banded Tricep Ext.
- Rest as needed btw movements

Weighted Chinup 1 RM, then 1 set @ 50%, then 1 set without weight (choose reps)

1: 10 box jumps with step down
2: 15-20 abmat sit-ups
3. 14 alternating reverse lunges with DB's

KORTTIPAKKATREENI
Hertta:
- Heilautus, kyykky, sit up
Ruutu:
- Rive, askelkyykky, linkkari
Pata:
- Työntö/VP, kyykkyhyppy, olan kosketus vatsat
Risti:
- Seesaw soutu, sivukyykky, nilkan kosketus vatsat
Jokeri:
- Burpee x 15

Numeroilla 2-7 tehdään 2 x kortin osoittama toistomäärä
Numeroilla 8-14 tehdään kortin osoittama toistomäärä

In teams of 3-4* for time:
3000m Row
150 Air squats
120 AMSU
60 Burbee box overs
60 Power cleans

• Only one person/movement

A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
CrossFit Games Open 22.2

C,
Outdoor Activity!!!

Double under practice

EMOM24

1: 50s shuttle run
2: 50s bike erg
3: 30s medball russian twists
4: 30s single unders / DU's / cross-overs

5 x 3 @85%
*Every 2 min