10 Rounds Quality:

10 DB Bench Press Neutral Grip / side
20s Wall Facing HS Hold
10 Bent over Rows / side
20s Hollow Body Hold

Conditioning:
5 dB Power Snatch / side
20 sit ups
10 DB Power Cleans / side
20 Wall Balls
10 DB Deadlifts / side
200m Run
rest 2-3 minutes
x 3-5 sets