"Holleyman"

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

5 rounds:

30sec ON, 30sec OFF

1) DB Manmaker (Renegade Row + Squat Clean Thruster)
2) DU
3) Double KB Snatch (from the ground)
4) Split Jump

RPE 3

Rest 5min

10min EMOM:

3 Deadlift @65-75% of 1RM +
6 Bar over Burpee

These are on the same minute.

RPE 3 to 4

Rest 5min

Run 800m
Max rep Thruster 40/30kg

RPE 4 to 5

EMOM 10:
1 split jerk ( focus on speed and technic, use blocks or rack)

EMOM 16:
1: 5 tng power clean ( use 70-75%, heavyish but with good technic)
2: 5 tng push jerk ( barbell from rack)

Front squat
5x3 ( pause 2s at bottom with each rep)
Rest 3min btw sets

3 rds accessory:
45-90s D-ball bear hug carry 150/100lbs
20-30m yoke/barbell/ dual kettlebell OH-carry
30m max load farmes walk
Rest as needed

Open Gym 11:30 - 1:00

Parin kanssa vuorotellen

3 x 10-30 sek lankkupito renkailla, keskity hyvään asentoon
3 x10-30 sek pito PEP-asennossa niin lähellä seinää kuin voi
3 x 10-30 sek pito leuanvedon yläasennossa
3 x 5-10 burpeeta

Ten rounds for time of:
8 Bar Facing Burpees Over the Barbell
8 Toes-to-Bar
8 Thrusters (95/65 lbs)

Technique:
Pistol
Rope

12 AMRAP
1 rope
6 KB swing 24/16
12 pistols

3 x 10 etukyykky

Accumulate 15 strict muscle-ups. Not for time.
If 15 strict are easy add a weight vest.

Metcon

Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps

Post Tabata score and dip loads to comments.