Warm Up
Shoulder Mobility
2 box width high knees and frankenstein
10 squats, 10 plank to elbow plank
2 box width lateral walking plank

 
Skills / Strength
Box Jumps
Sit Jump on to box. Start at height that is less than usual box jump height, work your way up.

 

 

Core:
3 x 30 sec Plank
2 x 30 sec Side plank each side
2 x 10 Side plank leg raises each side

 

 
Metcon
MR.15.11.23
For time
20-16-10
Single KB clean and press ( Alternate arms to complete the round, at 60% effort)
Box jumps