10 Minutes to a Heavy Power Clean Then….. Holleyman 30 Rounds 5 Wall Balls 20/14 3 HSPU 1 Power Clean 225/153 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.Read more

Weighted Pull-ups: Work up to a heavy single *Beginners: 5 x 5 (assisted pullups or ring rows) Then…. 20 MIN AMRAP 21 KB Swings, 53/35 15 Burpees 9 Chest 2 Bar Pull-ups *100m Sandbag Carry @Min 4-8-12-16Read more

EOMOM 12 Minutes 45s HS Hold 1 Snatch Then…. AMRAP 20 Minutes 2 Rope Climbs 15′ 20 Pistols or Lunges 95/63 40 Double Unders or CrossoversRead more

15 min to a heavy bear complex Clean + Front Squat + Jerk + Back Squat + Jerk 20 MIN AMRAP 200m Run 5 Push Press, 95/63 5 Toes 2 Bar 200m Run 10 Push Press 10 T2B 200m Run 15 Push Press 15 T2B 200m Run *Continue this pattern adding 5 reps each round until time runs outRead more

-EMOM 12 Minutes 1 Snatch Pull + 1 Low Hang Snatch -Jerk-5 Heavy Singles above 85% Endurance In Any Order: 50-40-30-20-10 Cal Row/Bike or Ski Weighted Sit Ups or GHDs And….. 12 Minute AMRAP Sprint 100m with 100m jog/walk recoveryRead more