Buy In: In Tabata fashion do the following sequence. Henceforth it will be called, "Tabata Core Progression".
:20 plank, :20 knees to elbows, :20 side plank left, :20 side plank right then repeat.
Tabata Double Unders
Mobilize: 1 minute each-Couch Stretch, Frog Stretch, Captain Morgan, Olympic Wall Squat, PVC Smash
3x5 reps each side using heavier weights each time: Dumbbell Hang Power Clean and Split Jerk (with the dumbbell in your left hand your left foot will go forward, when the dumbbell is in your right hand your right foot will go forward). You will likely feel like this is an awkward and unnatural movement. Don't worry, you're going to go ahead and practice it anyway. Complete all of the reps on a given side rather than alternating.
3x 5 reps each side using progressively heavier weights each time: Dumbbell Snatch (power). The weight will come off of the floor each time. Complete all the reps on a given side rather than alternating.
Complete 3 rounds for time of:
20 Wall Balls
20 KB Swings (Americano)
20 Calories on the Rower (or do burpees instead. Bates I guess you won't be choosing this option?)