011119

4RFT:
4 burpees
10 push jerks 60/40kg
100m sprint

-Rest 2 mins-

3RFT:
4 burpees
10 push jerks
100m sprint

-Rest 2 mins-

2RFT:
4 burpees
10 push jerks
100m sprint

RECOVERY:
1 min in down dog
1 min per side in twisted cross aka scorpion
1 min per side banded hamstring stretch