Hero WOD “Holleyman” 30 Rounds for time of: 5 Wall-Ball Shots 3 Handstand Push-ups 1 Power Clean, 225/145 In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004 Scale clean as needed…cut off time is 38min READ MORE

7 x 1 deadlift rest then amrap in 10 min of 15 deadlifts 185/120 25 sit ups 200m run READ MORE

21 – 15 – 9 of squat cleans 135/95 strict pull ups READ MORE

Teams of 2 amrap in 25 min of 40 burpee box jumps 100 deadlifts 135/95 40 toes to bar 100 hang power cleans 135/95 READ MORE

emom for 20 min 1 snatch rest then amrap in 9 min of: 10 handstand push ups 15 static front rack lunge steps 95/65 READ MORE

5 x 5 bench press rest then 3 rounds for time of: 15 thrusters 95/65 12 burpees   READ MORE

Teams of two for time 800m run with one medball (stay together) 50 bar over burpees 50 sit ups 50 power cleans 135/95 1000m row 50 bar over burpees 50 sit ups 50 power cleans 135/95 800m run with one medball (stay together) *break up work as you wish READ MORE

15 min work up to a heavy complex 2 squat cleans + 1 split or push jerk rest then complete for time 30 wallballs 30 HR push ups 30 wallballs 30 pull ups READ MORE

5 x 5 press rest then Amrap in 10 min of: 15 power snatches 75/55 30 double unders     READ MORE

Amrap in 20 min 200m run 20 box jumps 15 power cleans 135/95 READ MORE