3 rounds for time of:
5 Front Squats, 165/115 lbs
18 Pull-ups
5 Deadlifts, 225/155 lbs
18 Toes-to-bars
5 Push Jerks, 165/115 lbs
18 Hand Release Push-ups

Goal: sub 12 mins

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

I don’t know that we have ever done this Hero workout but it has a fun and challenging looking chipper type set up to it. The weightlifting movements should be a load that you can move well and would be considered a moderate weight. Ideally you should be able to do these unbroken and get on the barbell quickly. The crux is going to be the combo with the other movements and how there is some interference there. The bodyweight movements may have many of us breaking them up intentionally, early on, so we don’t run into any muscular failure and can keep moving through this workout. Be honest with that and release push-up and work avoid any peeling up off the floor.

Post Work
Shoulder Accessory Y,T,W 3xs:
10 reps in each position
Use Crossover Symmetry, mini bands or small plates.