5 Sets for load:
8/8 DB Bent-over Rows
15-30sec Hollow Hold
8/8 DB Z-Press
*Rest 1:1

4 Rounds for time:
Run 200m
16 DB Power Cleans (#22.5/15,x1)
50 Double Unders
16 DB Overhead Lunges (#22.5/15,x1)

Running WOD:
AMRAP in 30 min:
100m Sprint (80% of max effort)
100m Active recovery (Slow down your pace or walk)

Score: laps of 100m sprints