Wanted to post this yesterday, but fell asleep at 7:30 . . . .

Kettlebell workout, three sprints:

for time, with a 30 min. cutoff (subs in parens):

200m sprint
12 KB thrusters (2x16kg)(25lb dbs)
3 clapping push-ups
9 KB thrusters
6 clapping push-ups
6 KB thrusters
9 clapping push-ups
3 KB thrusters
12 clapping push-ups
200m sprint

-2 min rest-

20 Russian KB swings (32kg)(24kg)
15 pull-ups
10 pistols (unweighted)(assisted)
5 KB presses (30lb dbs)
2 rope climbs
5 KB presses(30lb dbs)
10 pistols (assisted)
15 pull-ups
20 Russian KB swings

-1 min rest-

50m broad jumps
10 HSPU (pike)
20 squats
50m broad jumps
20 squats
10 HSPU (legs over bar)
100m sprint

22:16

Even 5 minutes later I wasn't recovered. I also believe I have invented "kipping" pushups . . . . .by whipping my butt into the air hard enough to whipsaw my shoulders in the air so I could get a clap right before my face crashed into the ground . . . necessity truly is the mother of invention . . .