Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
16 alternating dumbbell hang power snatches
16 single dumbbell overhead lunges
8 pull ups

Restart each 3 minute interval at the start of the AMRAP, and add up your rounds and reps at the end of the workout for one total score, chief-style. Scale the dumbbell so that neither the 16 snatches nor the 16 overhead lunges take more than 2 sets to complete. It’s ok for your pull ups to break down to 3 sets, but they shouldn’t start that way. Switch arms every half or full round on the lunges; no need to switch every rep, just be sure that you get an equal amount of work on both sides.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups, unbroken rounds on the dumbbell (including transition from snatches to overhead lunges)
metcon: 5×3:00 on, 1:00 off