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