Yesterday:
12, 3 minute rounds bag work
1 minute on elliptical between rounds

This morning:
Elliptical 15 mins
Circuit, several warm up rounds, 3 working rounds, no rest between exercises, 1 min rest between rounds:
Hang Snatches/single OH squat on last rep
1 legged squat (db's)
1 legged stiff legged deadlift (db's)
Weighted dips on rings
Weighted chins on rings
Rev Hyper