Welcome

The... Superset special WOD that someone had for me...

 First set of rounds

10 anchored push ups, keeping my hands around the 10lb dumbbells, and thrusting them up to my chest (one at a time) 

10 turn tables, from push up position bringing knee to opposite elbow without touching ground (with still holding on to weights) 

10, kicking punch with the weights, punching with one hand (holding the weight) kicking with opposite leg.

10 lunges each leg holding 10lbs weights and then thrusting them over my head when I was down.

Repeat twice

Second round...

Standing crunches with the 10lb weights bringing elbow to opposite knee. (10 each knee)

5 Dot Drill (Jumping from little dot to little dot in diamond formation)  (10 times)

Weighted Crunches (holding my friends the 10lbs weights) from the decline press, crunching coming back down and overhead thrusting the weights. x10

Repeat twice.

Third round

3 3min rounds of fighting the heavy bag with random intervals of ground and pound work on the dummy) 

.. 

Crap I forgot about the 4th round

hanging for as long as I can from the pull up bar (I think he just likes seeing me in pain) 

30 hanging knees from the pull up bar. He wanted me to stay up the whole time, I fell once... Bt I am still happy