2x
500m row/ 200 ft VC (alternate rounds)
40 seated plate presses
30 plate hollow rocks 
20 hollow body plate floor press 
20 tall kneeling skull crusher 
10 kb halos 
Score “one thing of gratitude for the day”
Partner Wod

2x cindy* Use as warm up
1x barbell warm up**
2x cindy
1x barbell warm up
*Cindy : 5 pull ups, 10 push ups, 15 air squats
Scaled Cindy: Jumping pull ups, incline push ups

2x use 2 db’s or kb’s (light #30 and under) Use as a building warm up/accessory to squat prep
10 rdl to high pull
10 alternating press/push press
10 squats
10 alternating renegade row
10 pull overs
10 crush grip press

5 Rounds for time/reps
Max Rep Back Squat*
Immediately into 7 Burpee Box Jumps (#24/#20)
*Men - if you are under 225 pounds in body weight, use 225 pounds for this workout. If you are over 225
pounds in body weight, use your body weight.

Every :75s x 20

Minutes 1-3 : 3 deadlifts + 3 hpc + 3 stoh
Minute 4-20 : 1 clean and jerk (can build)

Oly Skill work Coach led in group
3-4 sets w/ empty bb or light load
20sec HS Hold
3 muscle snatch
3 hang muscle snatch below knee
3 OHS
3 hang squat snatch
Rest :60 btwn sets
WOD

2x use as warm up
45 Jumping Jacks or Double Unders
8-10 Rower Pike Ups
10yd/10yd Lateral Banded Walks (rig length and back)
2x
8/8 Leg KOT split squat (bw, db or kb)

Strength
Shoulder Press for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 4 reps
Complete 2-4 weighted chin ups between sets
Build from last week’s 6
Accessory
3 Sets
6/6 Alternating KB/DB Bench Press @ 20X0