Warm Up

3 rounds

30 seconds arm circle
30 seconds med ball overhead press
30 seconds med ball crush squats
30 seconds med ball row
30 seconds cat cow
30 seconds high plank toe taps
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 8 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 7 reps or beat it.

WOD

In teams of 3 complete 3000m run (shared. One partner works at a time)

every 3 minutes switch runner
Partner B & C completes max reps in 3 minutes of
20 partner wall balls
10 sync burpees
5 sync pull-ups