Hero WOD. Pick one. Get it done.

Back squat 5-5-5-5-5 reps

10 rounds for time of:

5 front squats

15 second Handstand Hold

5 rounds for time of:

50-ft. dumbbell front-rack lunge

25 pull-ups

550-yard sprint

Then,

Deadlift 5-5-5 reps

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

Row 1600 meters

Rest 2 minutes

Row 800 Metes

Rest 2 minutes

Row 1000 Meters

Rest 2 minutes

Row 500 Meters

Rest 2 minutes

10 minutes

10 box jumps

20 seconds of Echo bike