Choose a Hero:

Nate-AMRAP 20 Minutes

2 Ring Muscle Ups

4 HSPU

8 KB Swings 70/53

Or…..

Brand New Hero WODs

Buriak-AMRAP 20 Minutes 

5 squat cleans 155/133
10 burpees over the bar
15 pull-ups
200-meter run

Or……

ODA7313

7 rounds for time of:

300-meter run
10 left-arm dumbbell thrusters 50/35
10 right-arm dumbbell thrusters
7 strict pull-ups

*wear a vest