Warm up-
800 M run
30 push ups
30 pull ups
Grab a bar
0-2 minutes 10 Power position power cleans
2-4 Minutes 8 Hang position power cleans
4-6 Minutes 8 power cleans from the shin

Continue to warm up for 5 minutes doing power cleans, get your starting weight on your bar in that 5 minutes. This is a contest. Out lift your buddy. When everyone has their first weight on the bar we will start a clock for 12 minutes. Go for your 1 rep max power clean in that time.

Wod

10 rounds, each for time, of:
200-m row
Rest 90 seconds

Scroll for scaling options.
Post times for each sprint to comments.

Related:
• CrossFit WOD 180530 Tips With Rory McKernan
• Rowing

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds

Hero Workout of your choice.

Review the list of 193 heroes and honor one with an all-out effort. Click the hero wod drop down when you go here.

Post choice of Hero and result to comments.

Related:
• CrossFit WOD 180528 Tips With Rory McKernan
• Read: Fallen But Never Forgotten

Scaling
Most Hero WODs are meant to be extremely grueling, arduous and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Regionals Event 6

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180527 Tips With Rory McKernan
• The J-Hook Rope Climb

Scaling
This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.

Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters

Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.

Beginner Option
For time:
10 rope climbs, lying to standing
16 thrusters
8 rope climbs, lying to standing
12 thrusters
4 rope climbs, lying to standing
8 thrusters

Men: 65 lb.
Women: 45 lb.