Workout of the Day
5 rounds for time:
25 sit ups
15 thrusters

Time cap: 21 minutes

10 lateral burpees at the start of the workout, and again every 3 minutes. This continues until the time cap, including after you finish the 5 rounds of sit ups and thrusters. The last set of lateral burpees starts at 18:00.

Use a very light weight on the barbell; 15 thrusters should never take you more than two quick sets to get through. Make sure you leave enough gas in the tank to continue to satisfy the 10 burpee per 3 minute requirement after you finish your 5 rounds. If 10 lateral burpees would take you longer than a minute, scale that number back a bit.

standard: 45/35
rx: 75/55
sport: 75/55, 15 lateral burpees per 3 minutes
metcon: 7×2:00 on, 1:00 off