Workout of the Day
For time, with a 20 minute time cap:
400 m run
60 wall balls
800 m run
60 wall balls
400 m run

If the run volume looks too high for you, cut the distances down to 200-500-200. If the wall ball will be the sticking point, then consider keeping the numbers the same (60 per round) but dropping the weight way down; using a very light medicine ball like the 4 or 6 pounder will let you practice the motion and gain endurance while avoiding burning out.

standard: 12/8
rx: 20/14
sport: 20/14, 75 wall balls each round instead of 60
metcon: AMRAP in 20 minutes: 20 calories, then rest 1 minute