Warm Up: Jog the Box 5 Min w/ changes in footwork, 30 Shoulder Touches, 30 Frog Squats. Stretch
Strength: OH Squat 10-10-5-5-3-3 Sets of 3 should be at 80 to 90%.
WOD: Mars
12 min AMRAP
5 T2B
10 Box Jumps 24/20
15 Band Chest Press red/green
Wear long sleeves if the bands bother you.
Icing: 3×10 GHD Bench Press w /plate
Check this out if you have trouble with your hands. Thanks PJ.