Warmup
30 jumping jacks,
30 seal jumping jacks,
10 push ups,
10 sit ups,
10 air squats
Arm circles.
Strength
Bench press 3×5
WOD
15 minute AMRAP
10 KB swings (2/1.5),
10 KB goblet squats (2/1.5),
1 minute wall sit,
10 seated banded lat pulldowns (green/blue),
10 box jumps (30/24).