Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 m run,
Then max thrusters in the remaining time

Pick a run distance that you can finish in no more than two minutes each round; drop to a 300 or 200 if needed.

Choose the heaviest thruster weight with which you can sustain small sets without getting sloppy.

One round of this at an all-out pace would be a serious workout by itself, so try to avoid blowing yourself up on the first round.

Remember to squat clean thruster the first rep of each set.

standard: 95/65, 300 m run
rx: 135/95, 400 m run
sport: 155/105, 400 m run
metcon: 5×3:00 on, 1:00 off