EMOM for 10 rounds: Every 2 min do 2 rounds of DB DT (12 deadlift 9 hang clean 7 jerk) TNG

"Holleyman"
30 rounds for time of:
5 Wall ball shots (20#)
3 HSPU
1 power clean (135#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

** Partial reps and negatives for HSPU; continue to develop strength, 135# for Power Clean.

Pre-WOD:
- 5 minutes to find max set of DUs
- 7x3 Floor Press or Bench Press

WOD - For Time
- 1000M Row
- 30 HSPU
- 1000M Run

Post-WOD:
- 5 sets of max rep strict pull ups
or
- Muscle up work

6 Sets x Every 4:00

8 - 12 Reps Incline Y-Raise
8 - 12 Strict Pull-Ups ( Unbroken )

20 Minutes Free Practice
Headstand
Handstand

3 sets of:
Max HSPU's (worked on posture in the hand stand, and developing to negatives)
Max Strict Pullups (8, 7 & 7 reps - strict)
1 minute rest between sets

WOD:
For time:
Double Under's: 100 - 80 - 60 - 40 - 20 (singles)
Situps: 50 - 40 - 30 - 20 - 10

Post Wod:
Find 3RM of weighted dips. (45# 3RM, dip bar - not rings. Worked on AMRP with ring dips maxing out at 10 reps)

108 kg, pretty much power lift.

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

Soudun tekniikka

Timecap 6 minutes