VolkeFit

Warm-up
75 calories on the AirDyne
15 deadhang pull-ups
15 push-ups
40 squats
(7 minute time cap)

I did it in 6:35ish. 

I liked this.  I could do this one at home as a workout, maybe going through it twice. 


WOD
12-minute AMRAP:
15 push-up-less burpee box jumps
20 shoulder-height bell swings
15 sit-ups
5  power cleans (115lb)

3 rounds, plus 15 PULBBJs, 20 swings, 15 sit-ups, and 1 power clean.