Warm Up

3 rounds

30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball crush reverse lunges
30 seconds cat cow
30 seconds scap pull-ups
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds

Push 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

Competitive:
4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
5 strict pull-ups
5 strict handstand push-ups
REST 2 minutes

Performance:
4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
4 pull-ups
4 handstand push-ups or pike push-ups
REST 2 minutes

Lifestyle:
4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
5 dumbbell bent over row
5 dumbbell Z press
REST 2 minutes