Warm up:
Tabata
Jumping Jacks
Push ups
KTB swing
Workout:
For time 10x Deadlifts (1,5 x bw) 20x Ball slams 30x Pull-ups 40x Push press (40-50Kg/30Kg) 50x Sit-ups 10x Power clean (60-70Kg/30-40Kg) 20x Ring dips 30x Sumo deadlift high pull (40-50Kg/30Kg) 40x Burpees 50x KB swings (24Kg/16Kg)
Postworkout:
your choice