121015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3RFT: 3 min Cap
5x Pull ups
7x Push Ups
10x Air Squats

O-LIFT 15:
Work up AHAP of
1x Clean + 1x Hang Clean + 1x Jerk

STRENGTH 15:
1A. Back Squat
1x6 @ 40% of 1RM
1x8 @ 50% of 1RM
1x12 @ 60% of 1RM
1x20 @ 60% of 1RM - Add 10kg

1B. 5x Muscle Up/ Progressions Or Butterfly

In a 10 minute window complete the following:
400m Run
20x Push Press 50/35kg
20x Bar Over Burpees
Max Effort Power Clean and Jerk 50/35kg