KB swing/pull-up

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups (some jumping)

Post time: 13:11

wall ball-push up

50 wall ball- 50 pull-up
35 wall ball - 35 pull-up
20-20

All done with jumping pull-ups
Time:15:21

5x 1 min. handstand, 1 min. squat

5x
1 min. hold handstand
no rest
1 min. hold squat

jump rope, hollow rock, box jump

3 rounds for time of:

• Jog/sprint 200m (jump rope 200x)
  
• 10 hollow rocks (back and forth equals one rep)
• 20 box jumps
• 30 push-ups

Time: 14:54

Swings,cleans,push ups

10 2 hand swings
5 1 arm swings
5 cleans each hand
5 push ups

then 9/4,8/3,7/2,6/1

Actual Time: 5:39

Thruster/pull-ups

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Actual: KB
7 sets

3x dips/hypers

3x 36 dips & 3x 20 sb hypers
Time: 5min