Weekly Warmup
3 mins - Row, 5 hard pulls followed by 5 moderate pulls
3x10 GHD Back Ext
3x5 Strict Pullups
3 Lengths Walking Lunges
Handstand Walk practice or holds against the wall

Strength
3x12 Front Rack Lunge (each leg)

WOD
3 Rounds
7 Hang Cleans (155/105)
21 Box Jumps (24/20)

REC
3x15 Ring Dips - Push yourself! If you can't get these and are using a band, try a few with a lighter band. If they are easy for you, try doing them strict.
Alternate with 3x15 Paralette PassThroughs