Power Clean from below knee + front squat: 6 x 2 + 1

Split Squat: 4 x 8 ea
Hand Release Pullups: 4 x 6-10

Alternating Tabata
Goblet Squats (24kg / 16kg)
Ab-Mat Situps

You will alternate for 16 total rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.