For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
I used a 70 lb dumbell for the KB swings. I had to do a muscle up into the dips on the rings and broke them up into 19+6. Almost all the comments I made last time apply to this time as well... even how I broke up my sets were super similar.
I switched straight leg palms to floor and explode up in place of back extentions to save time going upstairs and back down for only 25 reps.
First time doing box jumps in well over a month.(broke up into sets of 10)
Most of the other movements were not too bad.. I broke up the KB swings into 12,10,8, then broke up the hang squat cleans to something like 8,7,5, then the back extensions into 10,10,5 (mainly to not get too taxed for killing the last sets. Wallballs were o.k.(broke the WBs into 15,10,5), the rope climbs were pretty fast.. done with about 5-10 secs break inbetween.
Fun WOD
I was super sore from a 4 round max effort BW bench and pullup WOD a couple days ago, so I warmed up for a LONG time.