On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell

Body Armor [Video]
3 Rounds:
:30s Max Double DB Row
:30s Max Chest Slap Pushups
:30s Max Double DB Romanian DL
:30s Max Pushups

Rest 1:00 between

(Barbell Option)
On the 3:00 x 7 Rounds:
12 Snatches
6  Bar over Burpees
12 Back Rack Reverse Lunges
6 Bar over Burpees

Body Armor [Video]
3 Rounds:
:30s Max Bent Over Row
:30s Max Chest Slap Pushups
:30s Max RDL
:30s Max Pushups

Rest 1:00 between