Squat (Odd Object /Dumbells/KB/Barbell/KB/kids/Rocks)

Goblet style or Front Rack

6X10  Tempo  4010

HAP

E2M

Squat, Tempo = 4010 
4 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)
0 seconds- When you get to the bottom, how long you pause there for (Isometric)
1 seconds- When you move from the bottom to the top position (Concentric)
0 Second pause at the Top

Use whatever you have

This should be very hard don't count fast

15 Min AMRAP

2-4-6-8-10........22

Alt DB Snatch
Thruster
Burpee Over

First Round Example:

KB/DB
 Alt Snatch (2)
2 Thruster left Arm 2 thruster right arm (2)
Burpee over KB/DB (2)


Barbell  95/65
2 Power Snatch
2 Thruster
2 burpee over Bar

Scale Accordingly

50 Hollow Body Rocks

50 Supermans

50 Sit-ups

50 Heel touches