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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Power clean & push jerk
6 x 2 (Power clean + push jerk) @ 70% (C&J 1 rep max)

Deadlifts,
4x5 @ 75%

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Front squats & swings

Every minute on the minute for 14:00 minutes of:
ODD: 10 Front squats @ 40-50%
EVEN: 10 Kettlebell swings, heavy kettlebell

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Bonus:

4 rounds of:
20+20 Banded donkey kicks
15 Straight legged deadlifts with dumbbells

Core:

3x
28 Flutter kicks
14 Slow knee tucks
28 Candle stick toe touches