Buy in: Tabata progression- air squats, push ups, jumping jacks, sit-ups, repeat. Tabata left arm dumbbell thruster, right arm dumbbell thruster, left arm hang power snatch, right arm hang power snatch, repeat. Mobilize. Progressively load your bar to prepare for the workout.
Back Squat- 2 reps every minute on the minute for 12 minutes. Straight sets.
Then: Death by Wall Balls. Record rounds and reps.