Warmup: 2 mile interval run
25 burpees
10 Mantle Shelves or Muscle Ups

Then 4 rounds for time:
10 Super Thrusters*
20 Box Jumps
30 Dips
20 Box Jumps
10 Chinups

Finish with 200 abs (your choice out of situps, hanging leg/knee raises, atomic situps, V-ups, or Russian Crunches)

*A Super Thruster: Perform a regular thruster (front squat->push press), place the bar on the floor, kick your legs out to a pushup position (keep holding the bar), do 2 pushups, jump back and perform a hang clean->thruster. repeat.

A Cestus was an ancient battle glove, most often used in pankration fights. They were like the brass knuckles or yore.