221015

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:
5x burpees
7x toes to bar
10x double unders

STRENGTH 15: 
Only if you have done your 20 rep on Monday then:
Front Squat 5RM

If not, then:
Back Squat
1x6 @40%
1x8@ 50%
1x12@ 60%
1x20 @ 60% +12.5kg

4RFT: 
Box jumps
KB swings 24/16kg
Rowing
Power clean and jerk 60/40kg
1 min rest