Jalat

"Holleyman"

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

Do 21-15-9 of
Squats
Sit-ups
Push-ups

Time Cap 5 min

20 x Kettlebell clean&jerk (20 kg/ 16 kg)
20 x Dumbbell snatch (20 kg / 15 kg)

10 x pull up
10 x T2B

REST 30 min

Time Cap 5 min

Unbroken 50 x single rope jumps

3 rounds
3 x Deadlift (100 kg/ 70 kg)
6 x Box over burpee (60 cm/ 50 cm)
9 x Wall ball

Unbroken 100 x single rope jumps

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar

EMOM 18 min:
- 1 Full Clean.
- 2 Hang Power Clean.
- 1 Cluster.
- 2 Thruster.
- 3 burpees over the bar.
@50/30 Kgs

6 x 6 vauhtipunnerrus

Thruster 8x2

100 reps Air Squat
50 Reps Lunges
50 Reps Leg Raises
100 Reps Sit Up