500m row
and then 3 rnds
7 zpress
20 hollow rock
7 tempo gobblet squat 3-0-X-1

Find steady pace

3 rounds of

4 min of
A)
20 DU'S
6 T2B
12 DBL DB Thruster

rest 1 min

4 min of
B)
20 DU'S
6 C2B
12 DBL DB hang power clean

rest 1 min

4 min of
C)
20 DU'S
6 bar mu
12 alt. DB snatch

rest 1 min