Warm-up:

3x
15/12 Calories row
10 Front squats
10 American kettlebell swings
10+10 Half kneeling 1-arm shoulder press
20 Mountain climbers

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Hang clean cycling

Build up to a moderate/heavy weight in a set of “4 Hang power cleans + 4 Push jerks”.
6-8 Sets with 2:00 minutes of rest between sets.

Deadlifts,
3x5 @ 70%

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Front squats & swings

Every minute on the minute for 12:00 minutes of:
ODD: 10 Front squats @ 40-50%
EVEN: 10 Kettlebell swings, heavy kettlebell

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Bonus:

3 rounds of:
20 Weighted back rack lunges, alternating legs
15 Weighted sit-ups with dual dumbbells
10 Box jumps with step down
Rest 2:00 between rounds.

Core:

3x
24 Flutter kicks
12 Slow knee tucks
24 Candle stick toe touches