Pick one Hero WOD:

RONEY

4 rounds for time of:
200-meter run
11 thrusters 135/93
200-meter run
11 push presses 135/93
200-meter run
11 bench presses 135/93

RALPH

4 rounds for time of:
8 deadlifts 250/173
16 burpees
3 rope climbs to 15 feet or 15 of your hardest pull
Run 600

ARNIE

With a single kettlebell for time:
21 Turkish get-ups, right arm 70/53
50 kettlebell swings
21 overhead squats, left arm
50 kettlebell swings
21 overhead squats, right arm
50 kettlebell swings
21 Turkish get-ups, left arm