5 x 40m Shuttle run - increasing speed every 10m

6 x 40m zig zag sprints

In teams of 4 (2 people work at a time, 2 rest for the minute), 1min rounds:
- 9kg med ball slams
- single hand rope slams
- 12kg single arm kettlebell swings (let go of bell and catch with other hand at top)
- double hand rope slams
- 12kg single arm kettlebell SDHP

7min AMRAP:
- 10m Burpee broad jump
- 10m Lunge (hand striaght above head)
- 10m broad jump
- 10m run, then run the 40m back to the starting position

TOTAL = 8 rounds