1) "Bergeron Beep Test"
On the Minute:
5 Goblet Thrusters (single DB)
5 Single Arm Alternating DB Power Snatches
5 Burpees

For as long as possible
Every 5 rounds, add 1 rep to each movement.

Scale: start at 4 reps

2) After Party 

3 sets for Quality:
20 glute bridges
12 lateral lunges
20 hollow rocks