Skill
3 rounds:
2 minutes to run 200 meters
2 minutes to complete 25/20 calories

Rest in the remainder of each interval.

Post your slowest time to complete the run and your slowest time to complete the calories.

Try to open at a quick pace on both movements; it’s very easy in this format to have your first round be your slowest.

Workout of the Day
AMRAP in 18 minutes:
20 kettlebell swings
20 weighted step ups (single kettlebell, held anyhow)
40 sit ups

We’re finishing off the week with a simple AMRAP; at no point during this workout should any of the three movements become a major sticking point. Choose a light enough kettlebell that you can keep moving in steady sets, even if those step sizes drop over the course of the eighteen minutes. A great goal for this workout is to pace it so that you’re resting for no more than about 10-15 seconds at any point.

standard: 16/12 kg, 20/12 “
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon: 6×2:00 on, 1:00 off