"Holleyman"

30 rounds for time:
5 Wallball shots
3 HSPU
1 Power clean 100/60kg

Split Squat
3x10+10, Tempo 3010
Rest 2min

GHD Hip extension hold, 3x 30-60sec

Death by burpees

Goal 20 minute.

If you die, start over.

Metcon:
9-15-21-27 thruster 40/30
27-21-15-9 T2B

With running clock:
00:00 – 15:00
21-15-9
HSPU
push up
burpee

15:00 – 25:00
10 mins
10 pull up
5 hang power clean (you pick weight)
5 push press (you pick weight)

26:00 – 30:00
tabata abmat sit up

PkWOD: 2000m row, 20 burpees, 2 miles assault bike, 20 burpees, 1000m row, 10 burpees, 1 mile assault bike, 10 burpees, 500m row, 5 burpees, 0,5 mile assault bike, 5 burpees. Syke 50-70%

1) Strict Pull-up: Accumulate Volume: 30-40 Reps total
Options: Band Resisted Pull-ups, Bodyweight, Partner Assisted Pull/Chin-up, Ring Rows
- Rest 60-90s between sets.

2) Rollback Triceps Extensions: 4 x 15. Rest 60s.

Metcon (quality)

EMOM for 12 minutes of: 2 Hi-hang cleans.

Accessory:

A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

10min emom
Odd: Pull up/Ring pull up/false grip c2r 3-5
Even: Bar/Ring Dip 3-5