Complete as many rounds in seven minutes as you can of
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

 
After-party:
Tabata Hip Extensions
20 seconds of max reps followed by 10 seconds of rest. Do this for 8 intervals