Warm Up: 6 minutes AMRAP Of:

200 meter Run

10 Standing SPT

10 Inch Worms

10 Hang Muscle Cleans @empty baar

WOD: 19 Hotshots – 6 RFT Of:

30 Air Squats
19 Power Cleans @60/40kg
7 Strict Pull Ups
400 meter Run

*This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option

6 RFT Of:

30 squats
19 power cleans
7 Strict Pull Ups / Banded Pull Ups
400 meter Run

Beginner Option

4 RFT Of:

15 squats
10 power cleans
5 ring rows
400 meter Run

Time Cap: 40 minutes.