Monday 26th of October 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

5min warm up, then:
EMOM 7:
5x Power Snatches @ 75% of 1RM Snatch

EMOM 7:
5x Power Cleans  @ 75% of 1RM Clean

In Pairs Row 1500m, 250m at a time, then complete individually the following:

3RFT:
300m Run
15x Thruster 40/30kg
15x Pull Ups
15x Double Unders