Five 4:00 Rounds:
8 Burpees over Dumbbell
12 Double Dumbbell Clean and Jerks
16 Air Squats
-Then-
Tabata Core

The rounds are meant to be all out effort, maximizing the rest time. Perform each dumbbell clean and jerk with one of the heads of each bell touching the floor.

For the core work, consider mixing static movements (planks, bridges) with dynamic (situps, v-ups, dead bugs)