Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 wallballs
8 inchworms
8 cal row

"GERALD ATWOOD" hero wod

AMRAP in 10 minutes
1 Clean
2 Front Squats
1 Shoulder-to-Overhead

Workout weight is 70% of your 1 Rep Max

Finisher
60 cross crunch
30 halo
2 min samson per