Great work on the 20 min amrap, especially with that 2k row buy in!
Today we're going with a different approach - shorter 8 min AMRAPs but with a heavier loading!
Try to push the weight on the barbell for these wods so that you get a good strength stimulus along with your metcon... power cleans should be heavy enough that they are NOT touch and go.
Keep fit and have fun!
WARM UP: with a barbell (empty or light load)
3-4 rounds - 5 deadlift, 5 hang power clean, 5 front squats
20 jumping jacks between rounds
WOD: Three by Eight
Add up total reps (include the calories for each round that you held during the assault bike).
AMRAP 8 min: 3 power clean (125/185), 30 double unders
FG1: scale bar as needed
Rest 8 min then
AMRAP 8 min: 3 STO (from rack) @ 105/155, 5 back squats, 50' broad jump.
FG1: Scale bar as needed, 25' broad jump
rest 8 min
then intervals on Assault bike (not for score): 8 min EMOM of 8/14cals
CP: go off your best guess!