Warmup:
400m run

2 rounds of:
2 lunges 3 squats x10
inchworm out to pushup, 5 pushups, inchworm back while other group does 2 lunges/3 squats x10

Then 3 rounds of:
45 seconds on 15 seconds rest of:
ring play (dips, hold vertical, whatevs just stay on rings)
v-ups
jumping bar muscleups

Then 5 rounds of:
1 shoulder press, 3 push press, 5 push jerk @ 45 lbs
box jumps for vertical height while partner does presses/jerks


Workout:
3 rounds for time:
400m run
21 kettlebell swing (16kg)
12 handstand pushups

16:53. Weak.