DB Snatch, Overhead Squats, Jump Pull-ups & Barbell Roll-outs

Warm-up:

3/4 mile @ 8mph
1/4 mile @ 10mph
Active Stretching

21-15-9 for time:

Dumbbell Snatch, right arm @ 30lbs
Dumbbell Snatch, left arm @ 30lbs
Overhead Squat @ 85lbs
Jump Pull-ups
Total Time: 15:06

Tabata Barbell Roll-outs:

8 x 6 reps
In retrospect, this exercise does not lend itself to tabata intervals. I was able to keep the same pace throughout and the nature of the motion prevented any appreciable speed increase.