Perform:

Workout

HERO WORKOUT
“TOMMY MAC”

2 ROUNDS FOR TIME
12 Burpees
12 Thrusters (115/75)|(75/55)
12 Burpees
12 Power Snatches (115/75)|(75/55)
12 Burpees
12 Push Jerks (115/75)|(75/55)
12 Burpees
12 Hang Squat Cleans (115/75)|(75/55)
12 Burpees
12 Overhead Squats (115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

(Score is Time)

Build:

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Front Squat

(Score is Weight)

“THE HULK”

AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)

Home WOD:
WORKOUT
EMOM x 9 MINUTES

MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES
MAX Burpees

(Score is Total Number of Burpees)

OPTIONAL FINISHER
FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure)