Friday 6th November 2015

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

O-LIFT 15:
Work up AHAP of
1x Clean with a 3sec pause below the knee + 1x Front Squat

STRENGTH 15: 
1A: Front Squat - Work Up to a 5RM
1B: Muscle Up Progression/ Butterfly

AMRAP 7:
In Pairs, Tag team:
7x Power Cleans 60/40kg
7x Bar Over Burpees