"Hollyman"
30 rounds for time
5 Wall ball 20#/14#
3 Kipping HSPU or DB shoulder to overhead
1 Power Clean @ 225#/155#
*Make Power Clean weight tough but no misses
*35 minute time cap
Masters
A. Back squats 10,10,10
B1. SA DB upright row @ 10X1 X 10-12/arm
B2. Close grip bench press @ 30X1 x 6-8; build
X 4 sets
C. AMRAP 5 min
5 burpees
10 Alt DB hang clean & jerk
15 squats
Rest 2 min X 2 sets
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe