Strength/Skill
Every 2:00, 3 Rounds
1) 6/6 X33-Tempo Single Dumbbell Row (3s hold, 3s down)
2) 15 Straight Arm Banded Pulldown w/ Pause at Bottom
3) Crossover Single/Double Under Practice

Conditioning
For Time:
500/400m Row
160 Double Unders (FX: 120)
16 Bar Muscle-Ups (FX: 8 Bar Muscle-Ups OR 16 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*9:00 Cap

Come join our 5:45pm Skills Clinic tonight to learn about efficient Kipping Pull-Up technique and Butterfly Kipping!

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.

“Holleyman”
30 Rounds For Time
5 Wallballs (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)

Strength
Every 2:30, 6 Sets
1-3) 3-Position Power Snatch w/ Pause in Catch (60-65%)
4-6) 3-Position Power Snatch (65-70%)
*3-Positions: High Hang, Hang, Floor

Conditioning
AMRAP 12
100m Run
10 Burpee Box Jumps (30/24) (FX: 24/20)
20/15 Calorie Row (FX: 16/12)

Strength
Every 3:00, 4 Sets
8 Back Squats (65-70%)

Superset Accessory (3+ out of 4 sets)
10/10 Side Lying Shoulder Flexion

Conditioning
4 Rounds for Time:
16 Front Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)
16 Sit-Ups (FX: 12)
16 Toes to Bar (FX: 12)
*14:00 Cap

Strength
Every 1:30, 3 Rounds
1) 6 Ring Rows with Alternating Single Arm Eccentric
2) :20-:30 L-Sit or Knee Tuck Hold
3) :15/:15 Single Leg Glute Bridge Hold
*L-Sit/Knee Tuck – Parallettes, Rings, Floor, etc.

Conditioning
Every 1:30, 3 Rounds
1) 250/200m Ski (FX: 200/150m) + AMRAP Calorie Row
2) Rest
3) 200m Run (FX: 100m) + AMRAP Calorie Bike
4) Rest
*Score is total AMRAP Calories