Workout of the Day
AMRAP in 24 minutes:
500 meter run
21 overhead squats
12 strict pull ups
1 minute rest

Choose an overhead squat weight at which you’re able to complete 21 reps in 2 or 3 sets at most. Push the pace on both the pull ups and the runs; you have a minute of rest at the end of every round, so you can rely on that for a little bit of recovery.

standard: 75/55, back squat
rx: 75/55, overhead squat
sport: 95/65, overhead squat
metcon: 4×5:00 on, 1:00 off