A) 4 sets:

1 TGU + 4 OH lunges at top each leg, rest 2min
B) 3 rounds
30x Double KB swings 

25x Chest to bar pull-ups

20x Double KB shoulder to overhead 
Team Workout 

A. Every 2 mins x 6 sets (12min)

 Clean + 2 Jerk
*Build over the sets to a heavy complex
B. For 3 separate scores

B1. 10min, max distance Assault Bike (alternated with partner every min)

Immediately in to:

B2. 10 min Max distance Row (alternating with partner every min)

immediately in to:

B3. 10min Run for max distance (together)