A. Turkish get-up: Take 3 minutes to work up in weight, then do 5 minutes of reps (alternate arms) at the final weight. Aim for a medium heavy weight (challenging, but something that allows you to keep working).
B. 3 sets of 5 renegade rows (basically the same row movement as in manmakers) at a challenging weight. Alternate arms (i.e. 1 rep L, 1 rep R, 1 rep L, etc.). Feet may be slightly wider than shoulder width. Try not to rotate the hips with your pull.
C. 8 minute AMRAP of:
8 DB push presses (50/35, or scale if needed)
16 weighted (if possible) alternating step-ups (8 per leg)
Box height should be no higher than the bottom of your kneecap, and for some of you, it will need to be less than this. Use two DBs/KBs, or even a medicine ball.