Warm Up

3 rounds

30 seconds arm circle
30 seconds scapula push-ups
30 seconds hollow 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 6 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 5 reps or beat it

WOD

In teams of 4 for time

Pair A
rest
Pair B
4 handstand wall walks (split)
8 single DB devil press (syncro)
16 single DB thruster (shared)
20 cal row (shared)

*During the wall walks on partner must hold a wall assisted handstand while the other completes their wall walks. pairs switch after all reps are complete until 4 rounds are complete