Lunges!

Weightlifting

Every two minutes, for 12 minutes (6 sets):

Dumbbell Walking Lunge x 12 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

Metcon

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Beast-Makers

10 Box Jumps (24″/20″)

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups