Workout of the Day
For time:
20 push presses
20 overhead lunges
200 m run
20 push presses
20 overhead lunges
400 m run
20 push presses
20 overhead lunges
800 m run

20 minute time cap

Your barbell should be light enough that neither movement is dropping below sets of 5 at any point in the workout, but heavy enough that doing any given 20 unbroken is extremely unlikely. Use the run to shake out your shoulders and arms, but try not to slow down to the point that it becomes full cardio recovery.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 4×4:00 on, 1:00 off