Warm up:

2 Rounds:

30 seconds of pull-ups

30 seconds of pushups

30 seconds of situps

30 seconds of squats



Power or squat clean

15 minutes to work up to a 1RM

WOD: 2 rounds 1 minute holds

-wall ball arms extended L-sits 20/14

-dip high holds

-left elbow plank

-wall ball goblet squat 20/14

-bar hang

-right elbow plank

-wall ball standing over head hold 20/14

-dip low hang

-front plank

-wall ball squat overhead hold 20/14



Cool down:

3 rounds not for time

5 back extensions

5 ghd sit ups

Band mobility stretch on the shoulders