Warm Up
Banded shoulders
2x
10 box step ups
10 halos
10 KB push ups
Strength
Push press
10-8-6-6-3-1-1
Build to heaviest possible
WOD
10 min. AMRAP
10 box jumps 24/20
10 jumping lunges
Post
3 x 1 minute wall sit holding weight plate out in front
1 min. rest in between