Warm Up
3 rounds
1 min cardio
24 plate hops
10 gtoh + halo
5+5 single arm plate press
10 goblet squats

then start to warm up for "HolleyMan"
power cleans
hspu
wall ball shots
get ready for them

Workout Holleyman
30 rounds for time
5 wall ball shots @20/14lbs
3 hspu
1 power clean @102/70kg
scale power clean max to 85% of1rm.
hspu is allowed to do kip hspu also.

Accessory Work
2-3x15+15 half kneeling db press
2-x20/20 banded donkey kicks
2-3x30 weighted russian twits + 10-15 knee tuck ups
rest as needed bwn sets