Movement Prep:
Shoulder series x 1

Warm-up:
2x:

  • 10 KB teapots
  • 10 goblet squats
  • 10 russian KB swings
  • 10 push ups


3x:

  • 3 hands only inchworms
  • 6 spiderman steps
  • 9 overhead squats*


*start with PVC in round 1, empty bar in round 2, and light weight in round 3

Strength:
3-3-3-3-3 Overhead Squat

Conditioning:
Teams of 2
12 Min AMRAP

  • Athlete 1: 15 Overhead Squats (75/55)
  • Athlete 2: Tire Flip and Jump

Switch every 15 OHS
Count Rounds plus Tire Flip reps