"Holleyman"

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

A: Partner WOD
500m Row
50 T2B
500m Row
30 Front Squat 60/40
500m Row
10 Rope Climbs
500m Row
30 Front Squat 60/40
500m Row
50 T2B
500m row
Alternate rowing. Split reps however you decide.
B: 12min emom(optional):
Odd: 12 OHS 42/30
Even: C2B *
Amrap sets but allways leave 3-4 reps in the tank

Pausekyykky 10x2x50% (mene kisasyvyyteen, 3-5s stoppi ja ylös)
Sumomave 5x10 ("täydellisellä tekniikalla", älä laske lattiaan asti vaan pysäytä jokainen toisto muutama sentti ennen lattiaa)
Bulgarian split squat 5x6-10 / jalka

Nicole's Morning WOD:
20 minutes of yoga

Lunch Skill Work:
100 push-ups

AMRAP unbroken:

Standard Push-Ups x 20
Suspension Rows x 30
Bench Dips x 20
Air Squats x 30
Handstand Walk-Ups x 2
Crunches x 100

3.10 Miles

5-10-15: bar over head-dead lift, standing box (45kg)

Parin kanssa

5 min AMRAP

200 m row, toinen seisoo farmaripidossa (2 x KB)

2 min lepo

20 DU / 50 SU, toinen on kyykkypidossa

A: Teams of 3:
25min amrap:
100 Cal Row,
50 Thrusters 30/20kg
100 Cal Row,
50 Thrusters 40/30kg
100 Cal Row,
50 Thrusters 50/35kg
100 Cal Row,
Max Thrusters 60/40kg
B: 10min emom
8 TTB + 8 1-arm DB snatch

.30 miles

Zak's first trail run.