Here's part of the 9am class trying to keep their "external object" moving!
60 Kettlebell Swing (35/53#)
50 Ball Slam (20/30#)
30 Pull Up
20 Burpee Pull Up
*Run 200 meters every time you rest, ie when the object (kettlebell or D-ball) stops or you stop on the burpee, pull up or burpee pull up, run 200 meters. Pick up where you left off when you get back.