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Warm-Up

3 Sets:

:30 Jog, Bike, Row, Jump Rope, or Jog in Place
10 Air Squats
10 Step Downs or Reverse Lunges
5 Single Arm Strict Shoulder Press, Each Arm – Any Object

then,

Shoulder Stretch
Scorpion
Pigeon

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Strength/Skill

3 Sets:

Broad Jump x 3 Reps
Tuck Hold x :30 Seconds

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WOD

15 Minute AMRAP:

-20 Alternating Pistols or Reverse Lunges
-10 Hang Power Cleans (Use Weighted Back Pack, Barbell, DB’s, KB’s, Sandbag)
-5 Strict HSPU or 10 Push-Ups

*Optional use of your weighted object during the pistols or lunges.