Hip Hammy Flow
6 dumbbell squat snatches, alternating
♀ 40-lb DB ♂ 60-lb DB
I modified the row to a 400m run (it was nice and I have not ran outside in a while). I scaled the squat snatches to 20# and still struggled.
I finished the 4th round at 17:12 and took off on a Hail Mary run. I decided to finish the round (Froning-esque) and completed the 5th round at 21:33. Volume was good at 1.25 miles of running, 60 push-ups and working on a newish to me movement of squat snatches.