Kettlebell Complex

I took about an hour break after the yoga and wanted a quick workout so I did this Kettlebell one I have put a few people though over the last week.

warm up 
mobility drills

butterfly pullup practice - I'm finally actually starting to get this ! I havn't been trying it for a while but I watched a few tutorials online over the weekend and they have really helped. Getting these down will help a lot on WOD times so I'm going to spend a little bit of time on them everyday from now on.

WOD
55lb Kettlebell
5 single arm swings
5 long cycle cleans
5 press
5 rack squat
repeat on opposite side
5 rounds

Time = 9:00

Pretty good workout. I had to push press most of the reps in the last 2 sets as 55lbs is pretty heavy for me at the moment. Other than that everything else was pretty solid. I put the bell down twice to rest briefly but managed to get most of the rounds unbroken.

rest 2 mins

12-9-6
pullups
pushups

Time = 1:25

I wanted to do this little speed drill at least 3 times but I tweaked something in my shoulder doing the presses and felt a twinge on the push ups so I decided to call it after one round.
I will be incorporating little speed work like this more often from now on though as I feel it will help a lot of those short workouts like FRAN etc.