WOD:
Back Squat 7×4
In between working sets perform the following complex:
5 Double Kettlebell Russian Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Front Squats

Express:
Tabata Smash-up:
Push-ups
Box-jumps
Ring-rows
Jumping Lunges
Abmat Sit-ups

8 efforts of 20 sec on / 10sec off each station.
1 min rest between stations.