A) Every 3:00, for 18:00, complete:
12 DB/KB Racked Lunges (6/Leg)
12 DB/KB Lateral Lunges (6/Leg)
(Optional) Recovery Row, Ski or Bike remaining time.
Go heavy. If you are maxing out the dumbbell weight for both movements then load up a heavy barbell.
B) AMRAP, in 15:00, of:
8 Chest-to-Bar Pull-Ups
8 DB Hang Clean and Jerks (4/Arm) (75/50)
200 Meter Run