Workout of the Day
Every 8 minutes for 4 rounds:
20/15 calories (row, bike, or ski)
400 m run
8 squat cleans

Rest in the remainder of each 8 minute interval. Record the slowest and the fastest of your 4 times to SugarWOD and the whiteboard. You should try to scale the volume of each movement to hit the following targets:
Calories: no more than 1 minute
Run: no more than 2 minutes
Squat cleans: no more than 1 minute
Scaling so that you can finish under those splits will give you at least 4 minutes of rest. Use a weight on the squat cleans at which you would normally not do touch-and-go reps. In the context of this workout, however, you may want to consider that approach; the extra speed may be worth the effort.
We’ll be on a regular count-up clock so that it’s easy to read your times from where you started. In larger classes, the second group will start 2 minutes after the first group.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×6:00 on, 2:00 off