“Holleyman” is a CrossFit Hero WOD named in honor of U.S. Army Staff Sergeant Aaron N. Holleyman, who died in Iraq in 2007. Here’s the structure: “Holleyman” 30 rounds for time: • 5 Wall Ball Shots (20 pounds to 10 feet for males, 14 pounds to 9 feet for females) • 3 Handstand Push-Ups • 225-pound (155-pound for females) Power Clean, 1 rep Tips: 1. Sustainable Pacing: Given the high number of rounds, find a pace that allows you to maintain consistency across all rounds. 2. Efficient Wall Ball Shots: Focus on proper wall ball technique, ensuring the ball hits the target at the specified height. Use your legs to generate power. 3. Handstand Push-Up Scaling: If handstand push-ups are challenging, consider using an abmat or scaling to pike push-ups while maintaining a full range of motion. 4. Form on Power Cleans: Maintain proper form on power cleans. Break the movement into manageable sets to avoid fatigue. Benchmarks: Completing the workout within 30-45 minutes is a common goal. Elite athletes may aim for sub-30 minute times.