Warm up-
Row 1000M OR bike 6 Minutes Or run a mile
Then 50 Partner wall balls.. for fun. Pick someone you don’t know well to partner with… Not your bro’s. throw the ball to each other.
Stay at the chalk board for explanation of the wod and strength.. which is overhead squats… which we don’t do often.
4 Minutes EMOM of 8 overhead squats, 8 each round!
Fast review of DB thruster so nobody is lost during the wod

Strength-
5 sets of 4 overhead squats- If you dont have locked arms, chest up, full depth in the squat… DO NOT ADD WEIGHT! there are no shortcuts to learning overhead squats, everyone starts with an empty bar
IF YOU ARE NEW TO OVERHEAD SQUATS- Practice with empty bar and then finish strength with 4 sets of 4 FRONT SQUATS
Know the difference between hurting and uncomfortable… if you don’t like overhead squats because they make you uncomfortable.. keep practicing.. if they hurt… lets figure out why. If you

Wod-
30 Cals on the Rower
2 Rope Climbs
30 Hspu (sub 40 strict db press)
2 Rope Climbs
30 Db thrusters 50/35
2 Rope climbs
Run 800m