Squat snatch 4 RM tn’go

For time
AMRAP 10

DU 30
V-Ups 10
Russian twist 20

Maastaveto

5 rounds for time:
40 DU
12 Alt. DB Hang Snatches 20/15kg
9 Abmat Sit-ups
6 Pull-ups

For Time:
Row 30 Kcal
Handstand Walk 30 m
BB Squat Clean (100/70Kg) 10 reps
Handstand Walk 30 m
Row 30 Kcal

3 x 2 min, 30 s rest between
15 cal row
10 C2B
Time remaining: AMRAP wallballs

FOUR AMRAP
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Row
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike
Rest 3 minutes
AMRAP 5
Power Clean 80/60kg
Result is total receptions of all four AMRAP`S

3 rounds for time of:
1 sprint w/ sandbag 120m/heavy bag
30 pistols, alt.
5 rope climbs, short competition rope.

5 rounds
20 DU
15 Burpee Box Overs
2 Rope Climbs

Time: 18:43

A,
Stiff Legged Deadlift 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Holbrook"
10 rounds, each round for time, of:
5 Thrusters, @52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.
Goal: unbroken sets

C,
50-40-30-20-10 reps, for time of:
Assault Bike Calorie

Alternate back and forth with a partner OR rest the same amount as your work set time.

D,
3 rounds for quality of:
15 Hip Extensions
6 L/6 R Kettlebell Cossack Squats, pick load

Complete 2-3 rounds.