Every 4 minutes for 20 minutes do:
- 1-1-1-1-1 x Cleans @ 135lbs/60kg, rest for 5-10 seconds between reps
- Rest 30 seconds
- Max Reps Handstand Pushups
For time do two rounds of:
- Row 500 Meters
- 30 x Ring Dips
- 20 x Front Squats @ 135lbs/60kg
Rest 4 minutes between sets.
Results: For HSPU did 13-10-10-7-6. For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time. So ended up doing 38 reps in the first round and then 28 reps in the second round.