Workout of the Day
AMRAP in 24 minutes:
30 sit ups
20 kettlebell swings

At 0:00, 8:00, and 16:00, run 1,000 meters

You’ll likely spend a little over half of this workout on the runs, so make sure that you choose a distance that’s appropriate for you. Each run should be done within 5 or 6 minutes, leaving you 2 or 3 minutes to accumulate rounds on the AMRAP. When you finish each rund, pick up where you left off on the swings and sit ups to continue the AMRAP.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 3×7:00 on, 1:00 off