Workout of the Day
AMRAP in 30 minutes:
800 m run/row/ski, or 2000 m bike
40 single arm dumbbell push presses (20 per side)
400 m farmer carry (one dumbbell, one kettlebell)
20 pull ups (strict or kipping)

Split the dumbbell push presses so that you get an even amount of work done on each arm per round. You should be able to work on them in sets of 5-10, so scale accordingly. There will be much more variability from person to person in the pull ups, but shoot for a difficulty that lets you work in sets of at least 3 throughout the workout. This is a long one, so bring water and pace it conservatively.

standard: run/row/ski/bike, 35/20 lb DB, 16/12 kg KB
rx: run/row/ski/bike, 50/35 lb DB, 24/16 kg KB
sport: run, 50/35 lb DB, 28/20 kg KB
metcon: 10x 2:00 on, 1:00 off