Here it is, I’m also gonna suggest a variation to the workout.
-10x Hang Squat Cleans (2x20kg DBs)
-10x Clap Pushups
Complete 10 rounds
Weights and Push Ups can be scaled to suit ability, obviously lighter, or heavier dumbbells, and reduce clap push ups and replace with regular ones, or perform from knees. You could even do close grip push ups with a med ball.
-Variation: Add a little cardio
10x Hang Squat Cleans (2x20kg DBs)
10x Clap Pushups
90 seconds sprinting in place with rope
repeat 5 times.