Warmup:
30 seconds jump rope
1 minute PVC stretching
30 seconds jump rope
30 seconds PVC overhead squat
30 seconds jump rope
30 seconds pushups (knees)
30 seconds jump rope
30 seconds kettlebell swing (12 kg)


Workout:
7 rounds (cap at 45 minutes) for time of:
10 CTB pullups
15 ring dips
20 box jumps (20")
25 squats
2 min. rest

I got 5 rounds plus 10 CTB pullups plus 7 ring dips in 45 minutes. Ow.