Nice and easy!

Friday KB: easy pace with rest before "best performance" exercises.

4 Best Performance:
Ring Rows
Ultimate Burpee
KB Snatch
KB Swing

Between exercises:
Plank Knee (on med ball)
KB Walking Lunge
Handwalk (on med ball)
Step Ups
2KB Squat
Hip Extension

What say you...let's put a little pepper on it for next week, eh?