For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

For Time
Holleyman
Option 1:
30 rounds for time
5 wall balls 20/14
3 handstand push-ups
1 power clean 225/155

Option 2:
Partner WOD alternating after each round
15 rounds each

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

Strength
EMOM 14
0:00 – 3:00 Establish 1 max unbroken set of pull-ups or chest-to-bar
3:00 – 13:00 EMOM
Odd: 5 pull-ups / chest-to-bar
Even: 5 toes-to-bar
at 14:00 establish 1 unbroken set of toes-to-bar
WOD
E3MO3M 18 minutes
10 SA Alt Devil Press 50/35
3 DL 315/185
Max Effort Calories

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

DB Weights (50/35)

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 DB Thrusters (35s/20s)
30 burpees
10 DB Thrusters (40s/25s)
30 pull-ups
10 DB Thrusters (50s/35s)
30 calories on row

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 thrusters 95/65 or DB Thrusters
30 burpees
10 thrusters 115/75 or DB Thrusters
30 pull-ups
10 thrusters 135/95 or DB Thrusters
30 calories on row

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 thrusters 95/65 or DB Thrusters
30 burpees
10 thrusters 115/75 or DB Thrusters
30 pull-ups
10 thrusters 135/95 or DB Thrusters
30 calories on row

Strength
Clean and Jerk Complex – 15 min to build
1 Deadlift +
1 Clean +
1 Hanging Clean +
1 Jerk

Strength
Clean and Jerk Complex – 15 min to build
1 Deadlift +
1 Clean +
1 Hanging Clean +
1 Jerk

Strength
Clean and Jerk Complex – 15 min to build
1 Deadlift +
1 Clean +
1 Hanging Clean +
1 Jerk