Four Rounds of Fun (S3 Conditioning)

WARM-UP:
4 Rounds -
*100m Run
*20 x Prisoner Squat (air squat w/ both hands behind head, shoulder blades pinched together)

SET #1:
4 Rounds -
*10 x Heavy KB Swing (1.5 pood)
*200m Run

SET #2:
4 Rounds -
*10 x Burpee-Lateral Box Jump
*20 x Ring Row

SET #3:
4 Rounds -
*10 x Weighted Deck Squat (w/ 20 lb. Slam Ball; use AbMat beneath low back)
*200m Row

SET #4:
4 Rounds -
*10 lengths x 10m Shuttle Run w/ 1x Squat-Thrust on ea. end line
*20 x Ball Slam to Overhead Lunge (20 lb. Slam Ball)(alt. legs on lunge ea. rep: slam - OH lunge R, slam - OH lunge L = 2 reps)