1) Weighted Lunges (10, 10, 10, 10)

10 Per leg. Can use barbell back rack or db/kb. Must be full range of motion, with knee brushing the ground.
Record total weight for each set (i.e. if you are using DBs/KBs, add them together)

2) 3 rounds:
10 single arm snatch left arm (50/35)
10 single arm ohs left arm (50/35)
15/12 cal row
10 single arm snatch right arm
10 single arm ohs left arm
15/12 cal row