Buy in: Tabata wrist/tricep progression (wrist stretch, left tricep stretch, wrist stretch, right tricep stretch Repeat. Then- with an unloaded barbell in Tabata fashion: :20 Push Press, :20 Front Squat, :20 Hang Power Clean, :20 Hang Power Snatch, Repeat. Mobilize, Organize, Strategize.
Fight Gone Bad format, 1 minute each of the following exercises followed by a 1 minute rest period:
Power Snatch (63/95)
Power Clean (63/95)
Bike for Calories OR Burpees
Sit-ups (ab mat or otherwise- shoulder blades touch floor, chest touches knees)
Record total reps.