Warm-up Metcon

3 rounds

20 death marches
10 stiff leg deadlifts (light KB or barbell)
8 supine grip bent-over barbell rows

EMOMx30

Every minute on the minute, for 30 minutes (6 sets of each):

Minute 1: 200m run (1 rep)
Minute 2: 20 wall ball shots (20/14)
Minute 3: 20 push-Ups
Minute 4: 20 alternating pistols
Minute 5: 30 second hollow hold (1 rep)

Perfect score: 372