Pre Workout:

3 Rounds:
200m Run
10 Bar Hang Hip Touches
10 Spidermans
5 Dive Bomber Push-ups

Hero WOD, “The Seven”, 7RFT:

7 HSPU
7 Thrusters (135/95#)
7 Knees To Elbows
7 Deadlifts (245/175#)
7 Burpees
7 KB Swings (70/55#)
7 Pull-ups