In Gym:
front squat
3-3-3-3-3

Start each round every three minutes.

then, two rounds for quality, with medium dumbbells:
10 dumbbell Bulgarian split squat
10 dumbbell thruster
10 dumbbell renegade row

At Home:
five rounds for time:
10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat
10x object thruster –or– 20x squat jump
10x object renegade row –or– 30x bodyweight renegade row