Workout of the Day
AMRAP in 20 minutes:
30 sit ups
15 hang power cleans

At the 0:00 minute mark, complete 60 lateral burpees
At the 10:00 minute mark, complete 75/60 calories

After completing the buy-ins at 0:00 and 10:00, begin/resume work on the AMRAP portion of the workout.

Your score is the rounds and reps of the 30 sit ups and 15 hang power cleans that you complete.

Scale the barbell weight to one at which you never have to drop below sets of 5. Adjust the volume of burpees and calories so that each buy-in takes no less than 4 minutes and no more than 8 minutes.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×4:00 on, 1:00 off