Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Hang snatch
5 x 5 building to medium weight if good form
WOD
10 min. AMRAP
10 box jumps 24/20
10 KB swings 53/35
10 pull ups
Post
5 mins. plank work
Foam roller on legs and shoulders