Workout of the Day
3 rounds:
2 minutes of wall walks
2 minutes of calories (row, bike, or ski)
2 minutes of ring dips
2 minutes to run 200 m (rest in the remainder of 2 minutes)

Focus on quality movement on your wall walks and ring dips rather than speed; if you’re looking to get some hard conditioning in, push the pace on the machine and the run. The run today serves a similar role to yesterday’s farmer’s carries, where moving faster will buy you more time to rest. Pick a run distance that you’re able to finish in a minute or less at a conversational pace

standard, rx, & sport: as written
metcon: 3×6:00 on, 2:00 off