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

EMOM 6: 
Min 1: 30x Double Unders
Min 2: 10x Pistols

O-LIFT 15:
2 Position Clean + 2 Jerks @ 80% of 1RM

1A. Back Squat
1x8@40% of 1RM
1x12@50% of 1RM
1x20@60% of 1RM - Add 5kg.

1B. 5x Muscle Up/ Progressions Or Butterfly

Buy In: 300m Run

1x Pull Up ; 1x Burpee
2x Pull Up ; 2x Burpee
3x Pull Up ; 3x Burpee
4x Pull Up ; 4x Burpee
5x Pull Up ; 5x Burpee

Cash Out: 300m Run