Workout of the Day
AMRAP in 16 minutes:
12 front rack lunges
12 lateral burpees
80 drag rope single unders

Work for 45 seconds, then break and rest for 15 seconds, for the whole 16 minutes. You’ll pick up wherever you left off when you resume the next 45 second work interval, and your score for this will be just like a normal AMRAP. Scale the front rack lunge to a weight that makes it challenging but possible to hit 12 unbroken at. Try to plan around the 15 second rest interval and get your recovery there, rather than taking substantial breaks during the work period.

standard: 75/55
rx: 115/85
sport: 115/85, overhead lunges
metcon: 16×0:45 on, 0:15 off