Weekly Warmup
3x15 Air Squats
3x10 Strict KB Press
3x:30 L-sit Hang or at the top of a ring dip
3x10 Pushups
Strength
5x3 - 1 1/4 Front Squat
WOD
3 Rounds
15 Toes to Bar
15 Shoulder to Overhead (135/95)
15 Box Jumps (24/20)
15 Overhead Squats (135/95)
REC
5 Rounds
1 min weighted plank
Rest 1 min between rounds