For time:

Round 1:
90 Medicine ball squats, total
Jump rope
30 Medicine ball sit ups, total
Team run 300m, each carrying one kettlebell

Round 2:
60 Medicine ball squats, total
Jump rope
60 Medicine ball sit ups, total
Individual farmer's carry 200m, carrying two kettlebells

Round 3:
30 Medicine ball squats, total
Jump rope
90 Medicine ball sit ups, total
Individual overhead walking lunge 100m, holding one kettlebell

30 minute time cap.

Band variations
Blue band: 16/8kg kettlebell, Air squats/ Sit ups, 125 single unders (each round)

Green band: 20/12kg kettlebell, 14/12 lbs medicine ball, 125 single unders (each round)

Red band: 24/16kg kettlebell, 20/12 lbs. medicine ball, 75 double unders (each round)

Black band: 28/20kg kettlebell, 20/14 lbs. medicine ball, 75 double unders (each round)

Details:
-Squats, Jump rope, and sit ups are all done one partner at a time.
-The reps for these first three movements are listed as TOTAL reps, and can be broken up/ partitioned between each teammate however you see fit.
-On the squats, the medicine ball must be held above your waist level.
-For the jump rope, you would add the two numbers together for each person (125 + 125 = 250 single unders, 75 + 75 = 150 double unders, or 125/75 if you have a mixed group).
-In round 1, the 300m run is completed with both partners running at the same time, each carrying one kettlebell.
-Round 2 cannot begin until BOTH teammates are back from the 300m run.
-In round 2, the 200m farmer's carry is completed one at a time in 100m chunks (Partner A carries 100m, then B 100m, then A 100m, then B 100m).
-Round 3 cannot begin until BOTH teammates are back from the 200m farmer's carry.
-In round 3, the 100m walking lunge is completed together, however, both teammates must reach the 50m half-way point before they can begin the second half.
-Time stops once BOTH partners cross the 100m mark on their lunge.