Warm Up: 400m Run

10 Each 3-Way SPT

10 Yoga Push Ups

10 Squat Press Outs @light KB

10R/10L Single Arm Thrusters @light KB

60 Second Dead Hang

Hero WOD Mash Up:

WOD: JT: 21-15-9 RFT Of:

HSPU

Ring Dips

HR Push Ups

Time Cap: 9 minutes

WOD: Tom, Partner Version:

20 minutes AMRAP Of:

7 RMU (Beginners: 7 Pull + 7 Push)

11 Thrusters @70/50kg

14 TTB

*Work in pairs – share a bar, if needed change weight during the WOD.

**Divide work as needed – I GO YOU GO.