BuddBells.com

Skill: pull-up and hang hold

Workout: 3 rounds
1 minute jump rope
Light kettlebell10 goblet squats
Medium kettlebell 8 goblet squats
Heavy kettlebell 6 goblet squats
10 clean and press each side from the ground
5 pull-ups or 15-30 second hang holds

warm-down: ab complex

Skill: Over head lunge and over head squat

Workout: 3 rounds
Round 1: 300 meter row
Round 2: 400 meter row
Round 3: 500 meter row
Each round:
Light kettlebell 10 snatches each side/ 10 Over head squat
Medium kettlebell 8 snatches each side/ 10 Over Head squat
Heavy kettlebell 6 snatches each side/ 10 Over Head Squat
10 overhead lunge each side