ATHLETE

A. “Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU*
1 Clean (185/135)(155/105)(Or scale to an appropriate weight)

*Scale to 3 hand release pushups or 3 pushups + 10 sec HS hold

B. Work up to 1 heavy set of 5 Deadlifts

COMPETITOR

A. “Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155

B. Work up to 1 heavy set of 5 Deadlifts

C. 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.   If you can’t do muscle-ups, spend time working on progressions.