8 x 4 tabata

4 exercises:   8 rounds    = 16 minutes
20 seconds on, 10 seconds rest  (after 4 minutes ((8 rounds)), 1 minute rest)  = 20 total minutes

crossfit WOD version:                       HIIT substitute:

A goblet squats (men/green, women/yellow)
B hand stand pushups                       B holding handstand/holding bell overhead or press (dbl or singl)
C toe to bar                                       C kettlebell sit up to stand/criss-cross/push-up walk outs
D burpees

*how many total reps (if wanting to make competitive like cf)

HIIT  add these exercises if need more time:

E  heavy as possible KB swings
F  heavy upright rows
G jumping rope
H push ups
I  mt climber