WOD 30 Rounds: 5 Wall Ball Shots (20/14) 3 Handstand Pushups 1 Power Clean (225/155) *scale weight accordingly COMP WOD 1. Conditioning “Hollyman” 30 RFT: 5 Wall Balls, 20/14 3 HSPU 1 Clean, 225/155 2. 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. If you don't have a muscle up yet, this is your chance to practice.