Warm up

2 rounds
1:30 cardio machine
5 inch worm + push up
5/5/5 single arm D.T
5 air squat + 5 squat jumps
5 scapula pull ups + 5 ring row

Workout
Every min for 24 minutes (6 rounds)
min 1 - cardio machine x 40 seconds @moderate pace (keep same machine whole workout)
min 2 - db power clean&jerk x 8-12 reps
min 3 - burpees x 6-10 reps
min 4 - strict chin ups x 4-6 reps or hardened ring row x 8 reps

Accessory Work
3 sets
10-15 kb russian swings
10-15 Strict knee raises
rest 2 min