HIIT

Men/Women
6 x 4 Power Cleans + 4 Front Squats + 4 Push-Jerks + Back Squats 135/85
2 x 200m Run
6 x 10 KB Swings + 10 Goblets + 5 KB 1-Arm Thrusters 70/35
2 x 200m Run
6 x 10 Roll-Outs + 10 Deadlifts 135/85
2 x 200m Run

This is just a suggested weight, feel free to scale up or down. Your goal is to get into roll-outs + deadlift section. You should complete each complex then your partner will go. After you have each completed the 6 rounds, you will run 200 meters each. If you want to work on your form, this is a perfect workout to scale down the reps and speed and work on your form. Have fun.