Workout of the Day
3 rounds:
3 minutes to run 400 meters, then max push ups in the remaining time
1 minute rest
3 minutes to complete a 200 meter farmer’s carry (KB+DB), then max single arm overhead dumbbell lunges in the remaining time
1 minute rest

Pick a run/carry distance that won’t take much more than 2 minutes to complete; you want to have at least a minute or so to work on your push ups and lunges in each round. Scale the push ups by dropping to your knees or going to a box. The lunges can be done in a goblet or rack position if the overhead is too much on your shoulder mobility. Add up all of your push ups and lunges at the end of the workout.

standard: 35/20 lb DB, 16/12 kg KB
rx: 50/35 lb DB, 24/16 kg KB
sport: sandbag carry instead of farmer’s carry, barbell overhead lunge at 115/85 instead of DB
metcon: 6×3:00 on, 1:00 off