Warm up

A.

3 rds

60 second supinated hang

30 toe raises

15 band pull aparts

Then

B.

2 rds

20 banded supine knee tucks

10 strict press (empty bar/light)

10 step ups

Then

1 Rd

6 box jump

4 push press

2 toes to bar

⁃ this is at workout level

Workout

12.3

Amrap 18

15 box jump

12 push press

9 toes to bar

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