Workout of the Day
AMRAP in 18 minutes:
12 lateral burpees
8 front rack lunges
4 overhead lunges

Every 3 minutes, run 200 meters (6 total runs, at: 0:00, 3:00, 6:00, 9:00, 12:00 and 15:00)

Pick up where you left off when you return from each run.

Use a barbell weight that’s possible but challenging to hang on to for all twelve reps of the lunges; it should be a bit of a debate later in the workout whether you drop it or push through to the end of the overhead lunges. Try to pace the AMRAP portion so that you can quickly transition into and out of the runs that interrupt every 3 minutes.

standard: 75/55
rx: 95/65
sport: 95/65, 300 meter run
metcon: 6×2:00 on, 1:00 off