Workout of the Day
1 minute of sandbag cleans
1 minute of strict pull ups
1 minute of burpee box jumps
2 minutes of sandbag cleans
2 minutes of strict pull ups
2 minutes of burpee box jumps
3 minutes of sandbag cleans
3 minutes of strict pull ups
3 minutes of burpee box jumps

The one and two minute intervals will be relatively short, but think ahead to the final round of each movement when you’re working out your pace. Three minutes on any of these is a long time, and you don’t want to grind to a halt halfway through the last round because you went out of the gates too hot. This workout is 18 minutes total. Add up all of your reps at the end.

standard: 70/45 pound sandbag, 20/12 inch box
rx: 100/70 pound sandbag, 24/20 inch box
sport: 150/100 pound sandbag, 24/20 inch box
metcon: 3×5:00 on, 1:00 off