Basics:
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent – use more weight than used last time)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from weight used last time)

Five rounds for time of:
5 Shoulder to Overhead
10 Burpees Over the Barbell

Performance
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell