Skill
5 rounds, 1 minute on, 2 minutes off:
8/6 calorie assault bike sprint
Max burpee box jump overs in remainder of the minute
Hit the bike sprint hard, and then settle into a safe cadence on the burpee box jump overs; your legs might be a bit fried, so make sure that you aren’t going so quick that you risk losing your footing on a jump. Record the total number of burpee box jump overs accumulated across all 5 rounds.
Workout of the Day
AMRAP in 12 minutes:
10 power cleans
20 sit ups
200 meter run
Use a barbell that has you doing steady singles on the power cleans. If you’re still feeling strong after the skill work, then pick up the pace for some touch and go sets.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off