WOD:

#hollyman

30 rds for time:

5 Wall Balls (20/14lbs)

3 Handstand Pushups (Scale 1 Wall Climb, 3 seated DB Press, or 3 Box HSPU)

1 Power Clean (225/155lbs) (Scale 185/130lbs)

STRENGTH:

Work up to a Heay 1 Rep Back Squat

COMPETITORS:

ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155

Squat
A. Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel
B. 3×3 Rack Walk outs – load the bar with 50 over your best 1RM back squat and complete three 3-6″ squats
C. 3×6 Front Squats

Conditioning
“6-5-4-3-2-1 Test”
Complete as many reps as possible of:
6 min Row for Calories
5 min Burpee Box Jump Overs, 24/20 – can be facing or lateral
4 min Assault Bike for Calories
3 min Snatch, 135/95
2 min Double Unders
1 min Thrusters, 135/95
Record all 6 scores separately.

Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.