KettlebellA. Every 4 minutes x 6 sets:

10 Dual KBS 

8 Dual KB Cleans

6 Dual KB Front Squats

4 Dual KB S2OH
B. 3,0 Mile Assault ride

Every 2 min complete 10 heavy Russian KBS
Team Workout 

A. In teams of 3-5, complete 3 sets each of (conga-line style)

20 Calorie Assault

30 Burpees

30 Sit-Ups

30 Wall Ball
Teams get one assault and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.