Jump rope, One arm KB sit-ups, KB Swings, Ball Slams, Push-ups, Pull-ups, Heavy Bag

Fell apart this morning.  Either poor choices in exercises or I just was not ready for this.  I did not think it was going to be this hard.  Planed 5 rounds, got 2.
2 Rounds
100 Jump Ropes
50 Single arm KB sit-ups 25 left arm/25 right arm @ 35lbs
25 KB swings @ 55lbs
15 Ball-slams
10 Push-ups
5 Strict Pull-ups
1 min rest
Splits because I can't believe how bad they were
1 - 7:19
2 - 10:23
Total - 18:43

The weighted KB sit-ups are what hammered me with out a doubt.  Not just body but my right shoulder is killing me.  That exercise lit it on fire.  Back is very sore.  I seem to be struggling more and more.

10 min heavy bag - punching combos