Start with a dynamic warm-up focusing on the lower back, legs, and shoulders. Include light rowing and practice movements with lighter weights. For the row, maintain a steady pace, conserving energy for the lifts. In power cleans and thrusters, focus on explosive movements, using the legs to drive the weight. Break these into smaller sets if needed to maintain form. Deadlifts and sumo deadlift high-pulls require a strong back and hip drive; ensure the form is kept even as fatigue sets in. Scale weight if necessary to keep consistent technique throughout the rounds. The goal is to maintain a steady, consistent pace throughout, balancing the cardio from rowing with the strength required for the lifts. After completing the rounds, cool down with light cardio and targeted stretching for the muscles worked, especially focusing on the lower back and shoulders.