1. Pull-ups
3-10 on the min for ten min
choose a number and try to stick with it. If you need more than the green band for pull-ups you will do ring rows.
2. 15-12-9 x 3
kb sdhp@70/53
box jumps@24/20
wall balls@20/14
rest the time it took to complete a round. One round is 15-12-9. Each one should be as fast as possible.