Warm Up
Banded shoulders
7 min. of
10 box step ups
10 jumping jacks
10 push ups
Strength
Hang power cleans
10-8-6-6-3-1-1
Build to heaviest possible
WOD
11 min. AMRAP
11 box jumps 24/20
11 sit ups
11 pull ups
Post
3 x 1 min. wall sit holding weight plate out front
1 min. rest in between