Lunges!

Weightlifting

Every three minutes, for 12 minutes (4 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy on 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 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (Left Row, Right Row, Push up -Power Clean-Push Press=1)
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Slamballs (30/20 lbs)