Warmup:
500m row
Jumprope while partner does 500m row

PVC stretching

2 rounds of:
30 seconds double unders
5 squat jumps
5 handstand pushups


Workout:
10 rounds (not for time) of:
3 ring dips
3 strict pullups
(I got through 2 rounds no band, then used the band for the next 8)

3 rounds of:
max kb swing (16 kg)
rest 2 min
36-23-17 (forearms fail)

Max rounds in 10 minutes of:
10 knees to elbows
10 box jumps (30") <-prescribed for females was 24", I'm an overachiever

I got 5 rounds plus 7 kte