3 sets

Dumbbell Z Press x 12 reps

Alternating Cossack Squats x 14-20 reps

Single-Arm Dumbbell Row x 8-10 reps each (row the DB to your hip, not your chest)

-then-

Set a clock for 12 minutes and, with a 135/95  barbell, complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks