40min AMRAP

5 rive
15 kyykky
5 leuka
15 mave
5 T2B
15 tangon yli hyppy

Syklin kolmas viikko. Jotka ootte menossa Itäkairan pätsiin niin ma+ti treeniä ja ke+to huilia.

EMOM3 x 6

Back Squat 6-6-6-6-6-6

60-70%

OPTIONAL COOL DOWN

2-3 ROUNDS FOR QUALITY
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Foam Roll
1:00 Cat/Cow

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

Level1.

5rounds:
15/12cal row
12 hspu
rest 2minbetween sets

Level 2.

5rounds:
15/12cal row
8 hspu (abmat if needed)
rest 2minbetween sets

Level 3.

5rounds:
15/12cal row
12 Dual Db stoh @2x15/10kg
rest 2minbetween sets

Karjalan Kovin
Sali Kiinni

4 sets of:
20 Sec at 60RPM, 40 Sec easy
20 Sec at 65RPM, 40 Sec easy
20 Sec at 70RPM, 40 Sec easy
-Rest 3 Min-

Score: total calories

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!!!

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