Kettlebell: 

A. Four sets:

A1. KB Overhead Walking Lunge x8-10 each arm, Rest 60s

A2. Hand on KB handles plank x 60s, rest 60s
B. 5 rounds

6x Double KB Clean & jerk

12x Burpees

Sprint 100m

Rest 1 minute
Team Workout 

A) From Invictus:

Teams of three must complete a total of 4 sets each as quickly as possible of:

Run 400 Meters

5 Wall walks

10 Wallball

5 Wall walks 

10 Wallball

5 Wall walks

10 Wallball

Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

B) 3 sets:

B1) Bicep curls 3 x 10-12 @2010

B2) Band Tricep push downs 3×10 @3011