“Hero month”

10 hero workouts

Can you do all 10?

Strength

Push jerk
5-5-5-5-5

METCON

5 rounds for time:

12 sumo deadlift high pulls 95/65
12 ring dips

Lite/beginners

4 rounds for time:

10 sumo deadlift high pulls 75/55
10 push ups

Accessory work
Shoulders of steel
Crossover symmetry
5 movements of your choice

Weightlifting
Barbell snatch grip sots press 3×5
Barbell clean grip sots press 3×5

Gymnastics
5 sets
3 pull ups (3sec hang, 3sec up, 3sec hold, 3sec down)

Core
5x max L-sit hold (on plates)

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