Workout of the Day
3 rounds, 6 minutes on, 2 minutes off
800 m run at the start of the 6 minutes, then:
AMRAP of
15 kettlebell swings
10 burpees
In the remaining time

Each of your 6 minute work intervals will start with an 800 m run (or row/bike/ski if you’re scaling). As soon as you finish that effort, you’ll get going on your AMRAP of KB swings and burpees. You’ll have a round and rep score for each of the 3 rounds, and you’ll add those up at the end of the workout just like you did yesterday. Pick a swing weight that you can do unbroken for the first few rounds.

standard: 20/12, run/row/ski 800 or bike 2000
rx: 28/20, run
sport: 32/24, run
metcon: 4x 5:00 on, 2:00 off