Workout of the Day
AMRAP in 30 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
30 single arm dumbbell push presses (15 per side, switch every 5-15 reps)
40 sit ups
500 meter run

Pick a dumbbell weight that you’re comfortable push pressing for sets of 5-10 in a row per arm, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. Settle into a steady pace and prepare for a long workout.

standard: 16/12 kg KB, 35/20 lb DB
rx and sport: 24/16 kg KB, 50/35 lb DB
metcon: 3×8:00 on, 2:00 off