Basic
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells

Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds

Performance
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

Tabata: Sit ups & Russian twists (KB)