Basics:
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

Five sets for max reps:
45 seconds of Rowing (for calories) or bike 45 second or run 200
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

Performance
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

Five rounds for time:
Row 300 Meters/run 300/bike 600
12 Front Squats (95/65 lbs)
12 Pull-Ups