Workout of the day (for time):
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
1 Rope climb ascents

My workout w/modifications (completion time- 17min, 35 sec) :
20 Walking lunge steps
15 Pull-ups (assisted w/bar in squat rack)
35 Box jumps, 20 inch box
15 Vertical Jumps
20 Dips (10 normal, 10 bench, 5 normal after short rest)
15 Knees to elbows (first time doing these- didn’t do so well and ended up just tucking my knees to my chest as best I could. It was still REALLY hard)
20 Kettlebell swings (first time to do these- I used a 25# DB)
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions (no back ext. setup, so I did good mornings w/a 20kg bar)
20 Thrusters (20# DB)
I have no rope, so I used the triceps ext rope tied to the chinup bar and did as many jumping pullups on it as I could stand

As usual, I was wiped out afterwards, but I keep getting the feeling that I’m getting faster on my bike because of improved lactic acid tolerance. I also feel like the full-body nature of a lot of these exercises has improved my riding. I’m also starting to look like I could kick your butt, too…