Part A: clean cluster 235/135
Part B: MU, burpees, DU with the following rep scheme
MU 1,2,3,... 7
Burpees, 3,6,9...21
DU 5,10,15...35
For example rd 1 is, 1MU, 3 burpees, 5 DU
RD 2 is 2 MU,6 Burpees,10 DU
WOD ends at 7 MU, 21 Burpees, 35 DU
Today's Workout (WOD):
Featured
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%