Four sets of seven KB snatches. Rest 2-3min between sets

EMOM for 4 rounds
1) Alternating KB swing snatch
2) MB over shoulder
3) Ring row
4) Rest

7x3, no tng

2 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

2-3rounds:
10 ghd hip extension + 15s hold
10-20s L-sit
10+10 seated press

Every 4:00 for 6 rounds complete:
15-calorie ski erg
400-meter run

The goal of these efforts is to get at least 1 minute of rest between rounds. Reduce the calories and distance in order to complete each round in under 3 minutes. If you do not have a ski erg, modify the movement to 15 toes-to-bars.

1000m at moderate pace
rest 2 min
300m at fast pace
rest 2 min
700m at moderate pace
rest 2 min
300m fast pace
rest 2 min
600m moderate pace
rest 2 min
200m at fast pace
- score is individual time for every distance.

For 3 cycles:
AMRAP in 3 min:
- 3 wall walks
- 5 burpee box jump overs
- 7 pull-ups
Rest 2 min between cycles

46 minutes Basic Endurance

6 Minutes Any Machine
1:00 Plank Hold
10 Push-ups
10 Hanging Knee-Raise

A)
EMOM 20'
1: 8/8 hang snatch @heavy
2: 5x (1 double KB hang clean +1 front squat)

B)
3 rounds for quality
Unbroken
60 m farmer carry
40 m front rack carry
20 m overhead carry
5/5 Turkish sit up