Slightly Modified to accommodate 1 arm:

CFHQ

25 Walking Lunge Steps

20 Pull Ups--(1 arm jumping)

50 Box Jumps- 20 Inch Box

20 Double Unders

25 Ring Dips- -(1 arm DB push press 35#)

20 KTE- -(GHD's)

30 KB Swings-2 Pood-- (16KG 1 Arm)

30 Ab Mats

20 Hang Squat Cleans 35# DB--(30# 1 arm)

25 Back Extensions

30 Wall Balls- 20 # Ball--(4# 1 arm)

3 Rope Climbs--(DNA)

17:47