Warm Up

500m Row

4x

5 First Pulls w/barbell or PVC
5 Clean High Pulls
5 High Hang Cleans
5 Front Squats

WOD

AMRAP 10

5 Hang Squat Cleans (65/95) (95/135) Rx (105/155)

7 Bar-facing Burpees

Additional WOD

AMRAP 10

7 Push Press (65/95) (95/135)

9 Toes to Bar

21 Double Unders

OR

Skill Work

3 Rounds not for time

10 m Handstand Walk

20-30 sec Hold on the Rings in the Support Position

20-30 sec Hold on the Rings in the Dip Position

Accumulate 1 min of Hollow Hold

VOD

Fear not for I am with you.  I am your God.  I will strengthen you.  I will help you.  I will uphold you with my righteous right hand.

– Isaiah 41:10