30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Because my Power Cleans are terrible, I scaled this down to 135lb. As for Handstand Push-Ups, I'm still not beyond handstands, so I scaled this down to 3 Pike Push-Ups.

I did 15 sets, and then decided to work on my Power Cleans some more. I worked up to 165lb with my Cleans, dropped to 115 and did 5x5, then dropped to 95 and did a few more sets of 5. Really worked on my technique, was pretty smoked by the end.

Handstands and push-ups need to be a staple of either warm-ups or skill work from this point forward.

A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds
135x8, 145x6, 155x6, 155x4, 145x6

Pull-Ups x Max reps Rest 90 seconds
Here I focused on lowering slowly, as well as the kip - didn't really focus too much on reps. This needs to be skill work at least one day a week now!

B. For time: 24/16 kg
Kettlebell Swings x 50 reps Hand-Release Push-Ups x 25 reps
Kettlebell Swings x 40 reps Hand-Release Push-Ups x 20 reps
Kettlebell Swings x 30 reps Hand-Release Push-Ups x 15 reps
Kettlebell Swings x 20 reps Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 10 reps Hand-Release Push-Ups x 5 reps
Here, I only used 20kg, as we don't have a 24kg kettlebell at our gym. For the first set, I was able to do 20 consecutive, but then broke it down into sets of 10. For the Push-Ups, I tried to maintain sets of 10 at the very least.

I was able to get through all of it, I just had to really pace myself.

Do 6 sets of 2 snatch pulls.

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher

10 Min AMRAP

10 Mtn. Climbers (4 count)
15 KB Swing #53
20 DU's

4+23

Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips

"Heavy" Legs:
* OHS (95,115,135) x10 - could go heavier, but I don't want to drop the weight with no bumper plates.
* Back Squat (205,275,315) x10
* Deadlift (225,295,345) x5 - could go heavier, but my form breaks down. dont want to hurt myself.

Tabata This:
* Tabata Pull-up (40+ reps)
* Rest 1 minute
* Tabata Sit up (70+ reps)
* Rest 1 minute
* Tabata Push-up (60+ reps)
* Rest 1 minute
* Tabata Squat (115+ reps)
* Rest 1 minute
* Tabata Row (1000+ m)

Lost count on all, but I know I did more than what I posted above. I should have done more, but doing this by yourself, it is easy to rest longer than you should...

Push-ups the hardest. Pull-ups not that hard, but I didn't have any chalk. Hands were slipping. Legs were on fire during the squats after I lifted legs.

Strength:
Split Jerk
Work up to a heavy Single

WOD:
6 min AMRAP
10 Shoulder to Overhead
20 Double Unders

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups
225 pound Power clean, 1 rep

Did a different rep scheme because I'd lose count on the way to 30 by myself:

10 rounds for time of:
15 Wall ball shots, 20 pound ball
9 Handstand Pushups -Green band assisted
165 pound Power clean, 3 reps.

39:30

Pround to live in a country defended by men like SSG Holleyman

FOR TIME:
*20-18-16-14-12-10-8-6-4 double dumbbell Squat clean 2x 22.5/15 15/10
*4-6-8-10-12-14-16-18-20
Kb american swing 32/24 24/16

For time:
reps
10-8-6-4-2
Muscle ups (on floor)
Box Jumps (step ups)