Workout of the Day
AMRAP in 20 minutes:
5 pull ups (strict or kipping)
10 push ups
15 air squats

At the start of the workout, and again at the 10 minute mark:
500 meter farmer’s carry with one kettlebell and one dumbbell.

This twist on a classic benchmark workout has you starting the AMRAP with a carry all the way around the complex; make sure that your dumbbell and kettlebell are within about ten pounds of each other. When you get back in from the carry you’ll start working on the AMRAP until you’re interrupted by another lap at the ten minute mark. Pick up wherever you left off when you return from the second carry. Scale the pull ups and the push ups so that you never get reduced to all singles. It is ok if they get quite tough though.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 10×1:20 on, 0:40 off