“ Happiness must be cultivated. It is like character. It is not a thing to be safely let alone for a moment, or it will run to weeds”.
-Elizabeth Stuart Phelps

Here's Dr. Squat with his second part on squatting. Don't fall for the equipment pitch.
http://www.drsquat.com/articles/sq2.htm

Row 500 meters.
Sumo Deadlift High-pull 15 reps.
Row 500 meters.
Thruster 15 reps.
Row 500 meters.
Sumo Deadlift High-pull 15 reps.
Row 500 meters.
Thruster 15 reps.

Notes:

1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.