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

Build up to heavy 1RM