What i have done.......

4/4
Not a proper workout today but did manage to slot in 100 pushups in sets of 10 during the day and a couple of pullups at night.

5/4
18kg (ish) dumbell
400mtr track
Suitcase walk
Penalty: 5 reps clean and jerk owed for every time dumbell is dropped.
25 l
1min rest
20 r
45 total
Clean and jerk
Sets of 5,quick breath btween sets
25 l
20 r
1min rest
Waiters walk
50mtr l
50mtr r

I'm still feeling the efffects of this,awesome short workout.