HERO WORKOUT

Solo "HOLLEYMAN"
30 ROUNDS FOR TIME
5 Wall Balls @20/14lbs
3 Strict Handstand Push-Ups
1 Power Clean @100/70kg

or

PARTNER WORKOUT OPTION IN TEAMS OF 2...
60 ROUNDS FOR TIME
5 Wall Balls @20/14lbs
3 Strict Handstand Push-Ups
1 Power Clean @100/70kg
*P1 starts a full round while P2 rests.
Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).

• Some of you may have done it solo before, check here

4 SETS FOR TIME
15 Thrusters @35/25kg
30 Double Unders
100m Run / 150m Row or Ski
-Rest 2:00 b/t Sets-

Score is Slowest Set

Total timecap: 15 mins

4x
New every 8th minute

A) 18-20/13-15 Cal SkiErg
8-10 Single Arm Devils Presses
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls

B) 18-20/13-15 Cal Bike
12-15 Box Jump Overs
18-20/13-15 Cal Row
12-15 KB Swings
12-15 Wall Balls

Front squat
4x4 - no pauses anymore this week.
RIR 1-2 on last set.

Metcon:
E2MOM for 4 sets
4 hang power clean
6 thrusters
8 frontrack lunges
RX: 50/35kg

Push press 3-3-3

Push jerk 2-2-2

5 rounds for time:
300m Skillmill Run
20 Sit-ups
15 Burpees
10 STOH 50/35kg
5 Chin-ups

TC 30min

4x5 Sots Press
- Rest as needed btw sets.

Work from an empty bar and work on keeping your elbows stacked under the bar and pressing in a straight line. This is a warm-up for the OHS and snatches.

Rowing progression VK 4/4
2x5min on / 5min off
Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä