Warm Up

3 rounds

30 seconds arm circle
30 seconds scapula pull-ups
30 seconds assisted squat hold
30 seconds cat cow
30 seconds band overhead press
30 seconds ring rows
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds

Overhead Press x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

in pairs for time

120 cal bike
90 wall balls (20/14)
60 KB swings (50/35)
30 burpees