Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

(Modified, 3 for 1 DUs, Band Dips, 18lb Wallballs)

Start with 50 Double Unders

Then:
1.2.3.4.5.6.7.8.9.10
Hand Release Push-up
Ring Dips (Did regular dips 3 rounds, then on 4th had to start using the green band)
Wallball 20

Then:
End with 50 Double Unders

I don't remember my time, uggh! It was in the 17-18 area, gotta check the box tomorrow and update this :D

Update: time was 18:46

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Seated dumbell curl:
16kg x 3 = 96; 20kg x 3 = 120; 24kg x 3 = 144-->TOTAL = 360
Seated dips:
BW x 10 = 840; BW+10kg x 10 = 940; BW+20kg x 10 = 1040-->TOTAL = 2,820
Inclined hammer curls:
16kg x 5 = 160; 20kg x 5 = 200; 24kg x 5 = 240-->TOTAL = 600
Tricep kick-backs:
10kg x 5 = 100
10kg x 5 = 100
10kg x 5 = 100
TOTAL = 300
Ezi-bar curl (close grip):
27.5kg x 3 = 82.5 (7.5kg bar)
37.5kg x 3 = 112.5
47.5kg x 3 = 142.5
TOTAL = 337.5
Lying barbell tricep extension:
25kg x 3 = 150
30kg x 3 = 180
35kg x 3 = 210
TOTAL = 540
Cable Curl:
18.75kg x 5 = 187.5
23.75kg x 5 = 237.5
28.75kg x 5 = 287.5
TOTAL = 712.5
Cable tricep pull down (single arm - palms upward):
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5
GRAND TOTAL = 5,932.5

REST DAY / OPEN GYM

"Jackie"

1000m Row
50 x Thrusters
30 x Pull ups

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.

Strength program

5x3 (100 kg, 130 kg & 140 kg)
1x3 (150 kg, 150 kg & 160 kg)

Odd: 4 Burpee Box Jump + 8 KBS (32/24kg)
Even: 8 GHD Sit-Up + 4 Power Clean (60/40kg)

Max Burpees in 7 Minutes