5min AMRAP of:
* 5 sub-1:30/500m pace pulls on C2 rower (women sub-1:43/500m)
* 3 deadlifts 140/90kg

Choose ONE of the following sports

Swim 40mins @ 80% 1200m TT pace

Bike 40mins @ 80% 15M TT pace

Run 40mins @ 80% 5k TT pace

Row 40mins @ 80% 5k TT pace

Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

For HSPU reps, 5 rounds of:
* 1min work, first 1 round of Cindy, then rest of the time strict HSPUs
* 1min rest

4-5 rounds for time of:
Row 500 metres
20 Burpees
30 Wall-ball shots, 20 pound ball

Push Jerk 5 sets of 3 reps at 80%, then 3 sets of 2 reps at 85%

Russian KB Swings 6x12 70/53

5 sets of 5 Front Squats at 85% of 1RM

12min AMRAP

2 thruster 105lbs
2 box jump 75cm
8 GHD
4 thruster
4 box jump
8 GHD
6 thruster
6 box jump
8 GHD
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.
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A modification of the original Crossfit Hero workout, Michael. When it was created (this version) we did not have access to anything that allowed for proper back extensions.

3 rds for time of:
800m run
50 push ups
50 sit ups