2 sets
10 Cossack Squats
10 Banded Shoulder Press
10 Roll and Reach
-into-
3 Rds
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Push Jerk

250/200m Row
6 x 25′ Single Dumbbell Walking Lunge (50/35)
250/200m Row
5 x 50′ Single Dumbbell Walking Lunge
250/200m Row
4 x 50′ Single Dumbbell Walking Lunge
250/200m Row
3 x 25′ Single Dumbbell Walking Lunge
250/200m Row
2 x 25′ Single Dumbbell Walking Lunge

*DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.
*Target time: 10:00-12:00
*Time cap: 15:00