Front Rack Step forward (and back) lunges

4 x 12+12 reps @moderate load

Go every 3:00

3 rounds:

10 single leg DL's w/ DB
60s heavy KB's front rack hold

*rest as needed between movements

Running clock:

0:00 - 03:00:
row 500m (GO FAST!)
03:00 - 10:00:
EMOM7:
5-8 burbee over rower