Warm up:
Tabata
Sit ups
Pull up bar hang
Squats
Strength:
8 - 8 - 10 - 10 - 8 - 8 DB Bench press (upper body elevated)
8 - 8 - 10 - 10 - 10 - 8 - 8 Triceps curls
Workout:
4 Rounds for time
20 Toes to bar
10 DB Front squat - walking lunges
20 Pull ups
10 DB power snatch - OVH squat