Causing a disturbance

Today's workout may get us in trouble, as Justin says the ball slams can get a bit noisy. Oh well, it won't be the first nor (hopefully) the last time. Brace yourselves for:

"Air Assault"
3 Rounds for Time
100 Jump Rope singles
10 Pull-Ups
10 Ring Dips
Row 200 M (or 20 reps SDHLP - 45#)
20 KB Swings - 1.5 pood or 55#
20 Ball Slams - 20#
Run 400 M
40 Squats
40 Sit-ups

Results:
Justin - 34:03
Seth - 32:03