Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one kettlebell and one dumbbell)
500 meter run
20 toes to bar
50 double unders

Pick a dumbbell and kettlebell that are within 5 or 10 pounds of each other for the farmer’s carry, and try to push the pace so that you spend as little time holding them as possible. Scale the range of motion on the toes to bar so that you can usually jump up for a quick set of 3-5 reps, and choose a volume and difficulty of jump rope that you can finish in about a minute. You’ll be spending the majority of your time on the carry and the run today, so gear up mentally to keep a strong pace on them.

standard: 16/12 kg kb, 35/20 lb db
rx: 24/16 kg kb, 50/35 lb db
sport: 24/16 kg kb, 50/35 lb db, drag rope double unders
metcon: 5×3:00 on, 1:00 off