Workout of the Day
4 rounds:
2 minutes to run 200 m
2 minutes of ring dips
2 minutes of clean and jerks

Pick a run distance that takes you no more than about a minute each round; the time left over after your run in the 2 minute interval is yours to rest during. Scale your ring dips by using a band or keeping your feet on the floor, or consider dropping down to push ups if they are still a very challenging movement for you. Your clean and jerk weight should be just about the heaviest weight that you can hit in a workout without breakdown in form. If you’re keeping track of reps, we’re counting the sum of your ring dips and clean and jerks today.

standard: 95/65
rx: 155/105
sport: 185/135, ring dips on the high rings (muscle up to start each set)
metcon: 4×4:00 on, 2:00 off