1) 20 minutes: Snatch work. Oh Squat work. Oh Lunge work. Sets of 2 across.

2) 4 minutes: Tabata row

3) 4 minutes: tabata hspus/hspu holds for 20 on,10 off if you cant do hspus. 

4) 4 minutes: tabata double unders

5) 4 minutes: tabata pullups.