Workout of the Day
3 rounds:
2 minutes of toes to bar
30 seconds of rest
2 minutes of kettlebell snatches
30 seconds of rest
2 minutes of goblet lunges
30 seconds of rest

At the start of each 2 minute work interval, run 200 meters

Scale the run to a distance that takes no more than about 1:20 to complete; you should have 40-60 seconds to work on your station in the gym before you hit the rest interval and get ready for your next run. Scale the range of motion on the toes to bar so that you can hit sets of 3-5 the whole way through. Use a relatively light kettlebell for the snatches, and then hang on to that same weight for the goblet lunges.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 9×2:00 on, 0:30 off