“A:
2 sets, of:
Mountain Climbers x 20 reps
Burpees x 5 reps
Air Squats x 10 reps

B:
Every 2 min for 12 min, of:
Power Snatch + Hang Power Snatch + Over Head Squats x 4 reps

C:
5 rounds, of:
Run 400 meters
Wallballs x 20 reps
Pull-ups x 10 reps

D:
2 sets, of:
Russian Twits x 20 reps
Handrelease Push-ups x 12 reps”