Warm up: 10 Minutes (Hang Clean PREP!!!)

Strength

12 minute = EMOM

10 x Kettle Bell Swings     (53#/35#)

Metcon:

5 rounds for time: Hero WOD = DT  

(scale to a light enough weight to do each set of push presses unbroken)

12 x Deadlift               (155# / 105#)

9 x Hang Clean           (155# / 105#)

6 x Push Press             (155# / 105#)