For time:
Farmer Carry, 53/35 lbs, 200 m
20 Row Calories
Front Rack Carry, 53/35 lbs, 100 m
20 Row Calories
Overhead Carry, 53/35 lbs, 50 m
20 Row Calories
1 min Barbell Back Rack Hold. (90% 1rm back squat)

Post Work
3 rounds for quality of:
15 L/15 R Pallof Press
Knees-to-Chest Hold, 20 secs
Rest 30 secs