Spend 15 minutes finding a Heavy set of 5 for the day.
Every 2:30 minutes for 15 minutes do:
Bulgarian Split squats x 6-8 reps each leg.
*use DB or KB holding weights by your sides.
Metcon(15 minute cap)
Fitness & Life
400 Meter Run or 500 m row
30 Power Snatches (65/45)or Alt. DB snatches