Warmup:
400m run
3 rounds each, 20 seconds on, 10 seconds off of:
kettlebell sdhp (12 kg)
walking lunges
wall ball (14 lbs)
pullups


Workout:
21-15-9
hang squat clean (45 lbs)
goblet squat (16 kg)
6:24

21-15-9
ring dips
push press (45 lbs)
10:26