Warm Up:

2 rounds: Tabata Style

Jog in place

Alternating Lunges

Standing Forward Fold

Cossack Lunges

Hollow Lifts

Barbell Gymnastics:

With a PVC pipe or broom handle..
EMOTM x 4 Mins
5 Snatch Grip DL to above knee (hold for 2 secs above knee)
EMOTM x 4 Mins
7 High Pulls from Power Position
EMOTM x 4 Mins
5 Tempo OHS (3131)

Core:

Tabata Core Flow: 6 mins
:20 at each, :10 to transition (4 sets of each hold)
Middle Plank
Right Side Plank
Left Side Plank

rest 2:00

EMOTM x 4 Mins
3-5 Windmills each side

*Move slow and controlled on these.. the slower the better. If you have a small weight you can hold it overhead.

Conditioning:

20 Min AMRAP
Run 400m
30 Alt. Single Leg V Ups
30 Situps
50 Double Unders