Workout of the Day
3 rounds:
2 minutes of hang power cleans
30 seconds of rest
2 minutes ring dips
30 seconds of rest
2 minutes of thrusters
30 seconds of rest

At the start of each 2 minute work interval, run 200 meters

Use a barbell weight that lets you hit two or three sets of 5-10 thrusters each work interval. You should have about a minute left on each station after the run, so modify the distance appropriately. Scale the ring dips to banded dips or push ups.

standard: 75/55
rx: 95/65
sport: 115/85, ring dips on the high rings (muscle up to start each set)
metcon: 9×2:00 on, 0:30 off