Warmup

Core – x3

15 glute bridges (weighted bar)

15 vsnaps

15 hollow rocks

30 sec plank

15 banded glute leg walks (small coloured bands)

…Then banded shoulder stretches

Wod

25 min cap

21-15-9:

Box Jump Overs

Power Cleans

CTB Pull-Ups

Front Squats

Lateral Burpee o bar

Push Jerks

Rx Box – 24″/20″

Rx – 135/95