feeling very sore after yeserday's 'unworthy!' - damn, that's a nice workout!

2x20 Squat
2x10 Jump Squat
3x10 KB Spike Swing @ 53# KB
Then:
1x (1-6) Pull-up Ladder
Then:
“Unworthy”:
So-named because it’s a variant of “Jonesworthy” and cooked up one day when someone felt the need to punish himself.
Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20
Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
Then:
300sec FLR
300sec Dead Hang

Kettle bell training

10-9-8-7-6-5-4-3-2-1

*
*jerks
*long cycle
*cleans
*dead lift
*lunge

Lots of reps - great workout!

Workout:
Warm up with medicine balls
Then:
4x10 KB Swing (one set each @ 35#, 44#, 53#, 70#)
Then:
5x5 KB C&J @ 2x53#
Then:
5x5 C&J @ 75-80%
Then:
Front Squat:
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
1x2 @ 80%
Try 1RM ...
Then:
5x1 @ 90%
Then:
Ski Erg 2000m @ easy pace to cool down or @ hard pace to "cool down"