Conditioning:
8 rounds:

Run 400m
3:00 rest
***burpee penalty during 3:00 rest = number of seconds over or under time for 1st sprint

Results:  1:08, 1:10, 1:12, 1:15, 1:16, 1:15, 1:15, 1:14 (total elapsed time:  30:45)

Bam Bam BJJ practice in evening