3 rounds for quality:
10 Strict Dips (Rings or Dip setup)
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
30 sec Copenhagen Plank (each side)
20 Banded Double KB Front Rack Marches (1=1) (small band around your feet)
- Rest 1-2min btw rounds

20 rounds for time:
6 Strict pull-ups
20 Push-ups

This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

5 rounds for quality of:
Row Calories, 3 mins
Bike Erg Calories, 3 mins
Ski, 3 mins
mobility movement from below
- green zone 65-75% HR

Mobility:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

3 unbroken sets for time:
5 Strict Pull-ups
right into 10 second "Active" Dead Hang
5 Strict Pull-ups
right into 10 second "Active" Dead Hang
5 Strict Pull-ups
- Rest 2min btw sets
- Time includes ALL work including rest between sets.
- The goal is to go each set unbroken, but If you cannot go unbroken that's fine. Complete all the work anyway

20-30min of Zone 2.
Choose btw a Row, Bike, Ski, Or Run (This should be EASY work!!!)

Death by, every minute on the minute
1 sumo deadlift 30kg + 1 burpee (telineillä)

Pause Back squat 1x3, 1x2, 1x3

Back squat 6 RM, then max reps @ 80%

20 rounds for time:
5 wall balls
5 burpees (to target)
10 sit ups
6-8 shuttle runs (15 m)

Every 5 mins x 6 sets
20 KB Russian swing @32/24kg
15 wall ball @9/6kg
10 C2b
5 Devilpress @2x22,5/15kg
Goal : about 3 mins work in each interval , scale as needed