AMRAP 12:
8 wide stance thoracic rotations
8 kang squat @ bodyweight
20s calf raise + 20s päkiähyppy
30s burpee broad jump
200m run

5 rounds of
500m row
30 box jumps (60/50 cm)
30 wall balls (20/14lbs)

In teams of two 30 seconds on/off for 30 minutes.
Wallballs (9/6kg)
Box over jumps
Burpees
Sit ups
Med ball bear hug lunge walk (50/40/30 lb)
KB swings 24/16 kg
Double unders

Change station when both have completed their part.

In 5 minutes row 1 000/850 m

Rest 2 Minutes

5 Minute AMRAP:
20 KB swings
30 Double unders
20 Sit ups

Rest 2 Minutes

In 5 minutes row 1 000/850 m

Rest 2 Minutes

5 Minute AMRAP:
10 Med ball box step ups
10 Wall balls
30 second hollow hang hold on rings

Rest 2 Minutes

In 5 minutes row 1 000/850 m

Rest 2 Minutes

5 Minutes AMRAP:
20 KB swing snatches (10+10)
40 second plank hold
2 rope climbs

Mixed intervals at consistent pace:

8 min amrap:
19 cal row
9 wall balls

rest 4 minutes

8 min amrap:
25 sit ups
50 double unders
15 med ball cleans (9/6 kg)

rest 4 minutes

8 min amrap:
Run or ski for meters

7 rounds:
10 Hammer Curls 2x15/10kg
10 Push-ups

6 x 5 min AMRAP with 1 min rest between rounds

Alternate between A and B

A.
I Go You Go

6 Wall Balls
8 DB Snatch
4 Burpee over DB

B.
I Go You Go

30 sec ON/OFF Calories (different machine each round)

5 sets:
8 Supinated Grip Bent Over Barbell Rows
- Rest 2min btw sets

2000 m ski
4000 m bike
2000 m row