Warm up:
Tabata
Jumping pull ups
Jumping squats
Sandbag push press
Workout:
Max rounds in 15 minutes 15 x Slam balls 10x Chest-to-bar pull-ups 5x Hang power clean to overhead (60/30Kg)
Postworkout:
60s of Sit ups
50s of Bicycle crunches
40s of Knees 2 elbows
30s of Russian twist
20s of L-sit hold
Rest 20s between rounds