Workout prep;
4 Single arm overhead dumbbell squat (each arm)
4 strict Pull up/L variation

1 Exercise every minute, 10 minutes

Build up the overhead squat weight each round. If you find you haven’t got sufficient mobility to do the overhead squat, you can modify to DB front squat, but snatch the dumbbell overhead first (This can be used for the WOD as well)

HERO WOD
‘JOSHIE’
21 Dumbbell squat snatch, right arm (17.5/12)
21 L pull-up
21 Dumbbell squat snatch, left arm
21 L pull-up
3 rounds (30 minute cap)

For scaling and detailed description, see the Zen Planner app.