Heroes for Heroes Workout

30 Rounds

5 Wallballs 20/14

3 HSPU

1 Power Clean 225/155

3 Rounds

Run 800 Meters

30 Dumbbell Squat Cleans 50/35

30 Burpees

10:00 AMRAP

8 Toes to Bar

8 DB Thrusters 35/35#

12 DB Walking Lunges

6 Rounds

24 Squats

24 Push Ups

24 Walking Lunge Steps

400 Meter Run

3 Rounds, 17:00

1 minute Burpees

1 minute Power Snatches 75/55

1 minute Box Jumps 24/20"

1 minute Thrusters 75//55

1 minute C2B Pull Ups

1 minute Rest

5 Rounds for Time

400 Meter Run

30 Sit Ups

15 Deadlifts 250/165 #

75 Snatches 75/55 #

For Time (with a Partner)
4,000/3,000 meter Row

While Partner A Rows, Partner B completes AMRAP of:

5 Toes-to-Bars

10 Wall Ball Shots (20/14 lb)

15 Push-Ups

Partners switch as necessary

50-40-30-20-10

Wall Balls

Box Jumps

Kettlebell Swings

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

AMRAP 30

30 DU

8 Squat Cleans 155/115

11 HRPU

3 Rounds for Time

26 calorie Row

8 Strict Pull-Ups

21 Shoulder-to-Overheads (95/65 lb)