Valentine's Day morning intervals "Me love you long time"

4 min AMRAP
8 Shuttle run (10m)
8 Burpees

Rest 2min

4 min AMRAP
12/10 Cal Row
10 KB Snatch 24/16 kg

Rest 2min

4 min AMRAP
Cindy

Rest 2min

4 min AMRAP
12/10 Cal Row
12 KB Swing 24/16 kg

Bonus
4 x 10 sec on / 20 off assaultbike

Warm Up

Strength
A) Emom: 10 min ascending each
Push: 1-2-3-4-5-6-7-8-9-10
Chest: Bench Press
Tricep: Ring Dip
Shoulder: Push Press

B)
3 Rounds of:
10 Push Press
20 Box Jumps
30 Toes to Bar

Metcon

6 min Amrap
10 Star jumps
10 Burpees
100 meter run
Pause at 3 min for 30 v-situps

6 min Amrap
10 Box jumps
10 Jumping Pull Ups
100-meter run
Pause at 3 min for 30 leg raises

1min work 10sec switch
3 rounds
Bike erg 20cal
Row 20cal

3min rest

3 rounds
Bike erg 18cal
Row 18cal

3min rest

3 rounds
Bike erg 15cal
Row 15cal

3min rest

3 rounds
Bike erg 20/18/15cal
Row 20/18/15cal

Dual Dumbbell Prone Row
2111; 6-8reps; rest 60sec x 3 sets

8 min AMRAP

10-15 DU
10 käsipainotempausta

Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

5 ROUNDS:
100 M run
10 Tuck Crunch + ME Hollow Rocks

For time:

25 c2b
20/17 cal row
15 power snatch 60%

Rest 3min

25 c2b
20/17 cal row
13 power snatch 70%

Rest 3min

25 t2b
20/17 cal row
11 power snatch 75%

Rest 3min

25 t2b
20/17 cal row
9 power snatch 80%

Rest 3min

25 bar facing burpee
20/17 cal row
7 power snatch 85%

Scale gymnastic movements to; 20/17/15 if needed.

2 Rounds for time:
100 Double Unders
50 Shoulder to Overhead (95#,65#)
25 Toes to Bar

Post:
4x400M runs, 2 min rest between runs.