AMRAP 10

10 Box Step-ups
10 Sit-Ups
10 Kettlebell Swing 24/16kg

For time:

3 Rounds:
8 High Box Jump Over 80/60cm
15/12cal Ski

• Rest 3min

3 Rounds:
15/12cal AB
15/12cal Ski

• Rest 3min

3 Rounds:
8 High Box Jump Over
15/12cal AB

• Rest 3min

3 Rounds:
8 High Box Jump Over
15/12cal Ski
15/12cal AB

6x 5min ON/1min OFF

2min Row/Ski
1min Shuttle Run
2min Ski/Row

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5x1200/1000m Row
- +3-5sec to your last weeks /500m pace
- Rest 90sec btw sets

Every 6 minutes for 36 minutes (6 sets):
15 goblet squats 16/12 kg
500/400 m row or ski
50 double unders

2 min on, 2 min off at consistent pace for 40 minutes (total 2 sets):
Station 1: row for meters
Station 2: 8 box over jumps, 10 DB thrusters (25/15 lb)
Station 3: 12/10 cal ski, 15 med ball cleans (30/20 lb)
Station 4: 50 double unders, max hollow hold
Station 5: 60 m walking lunges

5 rounds:
30/25 cal bike
18 push ups
25/20 cal row
15 KB swings
12/10 cal ski
9 pull ups
2 min rest

3-4x 2+2+2 (kevyt, lämppä)
Hang snatch pull
Muscle snatch
Snatch press

4x 2+1
Snatch pull
Hang power snatch

5x2 (nousu raskas 2)
Squat snatch

3x3 (raskas)
Snatch pull