QOD: What is the first Hero WOD you did? 
2 X's through:

  • 10 air squats w/ 30 sec pause at the bottom of the last squat.   
  • 10 push ups.
  • walking lunge up and back.
  • broad jumps up and back 

2 min elbows on box

Weight Lifting:
front squat
5x5 warm up then 6-7 rpe straight 5

EMOM 12 min.
5 DB thrusters.
20/15%BW EA
5 pull ups
5 burpees. if can't maintain 5 reps through out scale to 3 reps.