AMRAP 3 21 Overhead Squats (65/45)(75/55)(95/65) 21 Burpees Max Double unders Rest 3:00 AMRAP 3 18 Overhead Squats (75/55)(95/65)(115/80) 18 Burpees Max Push-ups Rest 3:00 AMRAP 3 15 Overhead Squats (95/65)(115/80)(135/95) 15 Burpees Max Double unders Rest 3:00 AMRAP 3 12 Overhead Squats (115/80)(135/95)(155/105) 12 Burpees Max Push-ups

Mobility WOD:  These exercises are a primer for OHS

1. Banded Overhead Distraction- double up band on pull up bar. Put hand through band, rotating thumb to the ceiling. Step back to create tension. Cross banded side leg behind other leg. Push head towards floor to allow band to stretch lats, anterior serratus as it also pulls arm into overhead position.  Contract shoulder for 5 seconds, relax for 10 seconds. Inhale with contraction and exhale with relaxation. Repeat 5 times. Switch sides.
2. Overhead Primer- place band across front racks. Stand perpendicular to band.   Hook hand and thumb onto top band.  Place top band overhead. Do 15-20 shoulder shrugs. Then with arm overhead, rotate arm forwards and backwards for 10-15 reps. Repeat on other side.