1) Every minute on the minute for 12 rounds:

Even minutes
3 Strict press @ 70% of 1 rep max
2 Push press
1 Split jerk

Odd minutes
4 Dumbbell/kettlebell rows each arm (heavy as possible)

2) Tabata
20 Seconds of work
10 Seconds of rest

Rounds 1-8
Burpees

Rounds 9-16
V-ups

Score is lowest number of reps achieved in both rounds.
2 Scores

Optional Core Workout
5 Minute ascending ladder of the following:
2 GHD Sit-ups
2 GHD Back extensions
4 GHD Sit-ups
4 GHD Back extensions,…

Continue adding 2 reps until time cap (5 minutes).