Core Work then Cleans and HSPU

3 rounds of

• 6-8 x Hanging Weighted Knee Raise/Knees to Waist
• 20 x Abmat Situps

Then the ChristopherRobin WOD from Atomic Crossfit.

AMRAP in 3 minutes of

• 3 x Power Clean @ 135lbs (80-85% of 1RM)
• 3 x Handstand Pushups

Rest 3 minutes then AMRAP in 3 minutes of

• 6 x Power Clean @ 115lbs
• 4 x Handstand Pushups

Rest 3 minutes then AMRAP in 3 minutes of

• 9 x Power Clean @ 85lbs
• 5 x Handstand Pushups

Results: Used 3kg medicine ball between my feet for thee knee raises. Metcon… To set the starting weight I used my 5RM or 80-85% of 1RM. 4 rounds – 3 rounds – 2 rounds plus 9 reps.