20 secs of work and 10 seconds of rest for 8 total rounds.
Work sets will be man-makers. With a dumbbell in each hand, from the standing position, squat down, step out and perform a push-up, do one renegade row on each hand, then step forward and perform a clean to a thruster.
Only record fully completed reps in each working round. Your score is the total number of reps completed over the 8 rounds.