Workout of the Day
AMRAP in 24 minutes:
500 meter run
30 weighted step ups (one dumbbell)
15 strict pull ups

You can hold the dumbbell any way you’d like for the step ups, but the rack position will likely be the most efficient. Make sure you’re able to move through reps of the step up without losing stability, and scale the weight down if need be. Choose a pull up difficulty at which it never takes more than 3 minutes to get through 15 reps.

standard: 35/20 pound dumbbell, 20/12 inch box
rx: 50/35 pound dumbbell, 24/20 inch box
sport: double dumbbell step ups: 2×40/25 pounders, 24/20 inch box
metcon: 4×5:00 on, 1:00 off