- RX -
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00

- INTERMEDIATE -
Same as RX'd

- BEGINNER -
3 rounds for time of:
15 wall-ball shots (10/14 lb)
15 deadlifts (55/75 lb)
15 box jumps (12/20 in)
15 push presses (55/75 lb)
15 lying leg raises
Rest 1:00

1 set:
1:00 alternating spiderman stretches
1:00 alternating scorpion stretches
1:00 air squats
 

1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side

3 rounds for time of:
20 single-DB thrusters (35/50 lb)
20 DB deadlifts
40 lateral jumps over the DB
20 DB push presses
20 V-ups
- Rest 1:00.
- Use one DB for the thrusters by holding it by each head with the handle parallel to the floor.
- Use two DBs for the deadlifts and push presses.

7 sets:
2 push presses + 1 split jerk
- Start your first set around 75% of your best push press. Increase loading across as many sets as possible. Expect your load to be limited by your push press capacity.
- Take the barbell from a rack or jerk blocks.
- Rest 2:00-3:00 between sets.
 

5 sets:
50-ft front rack walking lunge
- Start on the lighter side and increase across as many sets as possible, finding the heaviest weight you can safely perform the 50 feet of front rack walking lunges.
- Rest 2:00-3:00 between attempts.

2 sets:
:20 bottom-of-the-ring dip hold
10 false grip ring rows

EMOM 10:
1-3 ring muscle-ups
- Keep in mind that this is a skill session, not a workout.
- For individuals that don't yet have a muscle-up, scale to jumping muscle-ups, low ring transitions, or even false pull-ups on the rings.

EMOM 20:
5-cal Echo Bike + 5 burpee box-overs (20/24 in)
- Perform both exercises within each minute with time to rest before starting the next round.
- Aim for at least :15 of rest before starting the next minute. Reduce the calories and/or burpee box-overs if needed.
 

Part 1
For time:
250 weighted step-ups (20 in)
- Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2
7 sets for total reps:
1:00 weighted squats
1:00 rest
- Use a 30/45-lb ruck.

- This is week 5 in our preparation for the Hero workout Chad on November 11, 2023.
- Learn more, donate to the cause, and register for the event here.
- This extra work is meant to help you prepare for this workout.
- Use weight and box height options that you'll use for the workout on 11/11/2023.