Warm Up:15 Wall Ball @20/14lbs

10 Wall Squats (3 seconds at the bottom)

10 Air Squats (5 seconds on the way down, 5 seconds at the bottom)

10 Shoulder Taps each side

10 Hip Touches each side (Beginners: 60 seconds Dead Hang)

Strength: 12 minutes E2MOM Of:

5 Back Squats @70-75%1RM

WOD: 3 RFT Of:

20 Wallball Shots @20/14lb

15 AbMat Sit Ups

20 Box Jump Over @60/50cm

15 DB Push Press @2X15/10kg

Time Cap: 14 minutes.