VolkeFit: Come and Knock on our Door

Five sets, changing the order each time:

400m-ish run
15 wallballs
15 hand-release push-ups
20 box jumps (step down)
50 double unders

Rest three minutes between. 

Round 1: 5:30
Round 2: 4:50
Round 3: 4:50
Round 4: 4:57
Round 5: 5:25

B. 21-15-9
Plate touches
Bell swings (shoulder height

Took me 2:14, which was pretty slow.  I didn't figure out a fast technique for the plate touches until deep into the 21 set.