Workout of the Day
For time:
1,000 m run
50 overhead squats
50 pull ups (strict or kipping)
50 overhead squats
1,000 m run

30 minute time cap

Use a very light weight on the overhead squat! You should be able to easily do sets of 15 when you first start the squats. For the pull ups, scale the difficulty so that you’re able to maintain steady sets of 5 throughout the whole effort. Challenge yourself on the run today; consider not scaling that first 1,000 m buy-in, and playing it by ear if and when you make it to the second run.

standard: 45/35
rx: 65/45
sport: 75/55
metcon: 3×7:00 on, 1:00 off