Every 2 minutes, for 10 minutes (5 sets):
Power Clean, 3 reps @ 80-85%
Every minute, on the minute, for 10 minutes:
Handstand Push-ups (8″ deficit), 1 rep
Rest 2 minutes, then..
Tabata Kettlebell Swing, 24/16kg
Tabata Toes to bar
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Two rounds, not for time, of:
Supine Ring Row, 8 reps @ 2111
Tuck-up to V-up Complex, 12 reps