Five rounds for time of: BOX JUMPS HANG CLEANS Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30″? No resting until finished.
Five rounds for time of: PULLS UPS PUSH UPS SQUATS SIT UPS BACK EXTENSIONS No cheating, super-clean technique.
Four rounds for time of: INCH BOX JUMP, 30 REP PUSH UPS REPS KETTLEBELL SWING PULL UPS WALLBALL SHOTS, 10KG To modify workout to suit you can use bands for assisted pull ups + A lighter Wall Ball etc
Five rounds for time of: BACK SQUAT BACK SQUAT BACK SQUAT BACK SQUAT SETS x 3 REPS Making sure you have a good warm up before. Record your weight.
Complete as many rounds as possible in 20 minutes of: PUSH PRESS KETTLEBELL SWING BOX JUMPS 24" BOX Post your weight and rounds.
Complete 3 rounds for time of: RUN KETTLEBELL SWING WALL BALLS 10Kg/7Kg Post your time.