Typical Warm up of KB swings, goblet squats, pull ups and stretching.

5 rounds of

(20 KB snatches @ 24kg, 10 Burpees, 10 Walking Lunges (5 ea leg))

Intermission (bathroom break)

5 rounds of

(20 KB Snatches @ 24kg, 12 Frog Jumps, 10 Walking Lunges (5 ea leg))

Took about 30-45 seconds rest between rounds

Then a 10 Min spin @ > 100 RPM