Tabata, tabata

Strength

Press 5 x 5 @ 85% of 5 rm

Metcon

Tabata (20 sec work 10 sec rest, rotate exercises ever 30sec for 4 Rds/8min total)

Thruster (you choose the weight, challenge yourself)

Sit ups

Hang Cleans (Same as Thruster)

Russian Kb swings (Go heavy)

Score is total reps for all 4 rounds.