"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 with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi