A. Four sets:
A1. KB Squat x 6 with Kb in the left hand, Rest 30s
A2. KB Squat x 6 with Kb in the right hand, Rest 30s
A2. Hand on KB handles plank x 60s, rest 60s

B. 5 rounds
6x Double KB Clean & jerk
12x Burpees
Shuttle Sprint 50 ft out and 50ft back (length of the rig)
Rest 1 minute

Team Workout
A) For time:
In partners

Run 1 Mile holding a skipping rope (ties partners together)
Split the rest as needed
80 Burpee Box Jumps (24″/20″)
50 Strict Pull-Ups or 75 ring rows
80 Thrusters (95/65 lbs)
50 Strict Knees To Elbows
100 Kettlebell Swings (24/16 kg)