Workout of the Day
For time:

30 Goblet squats
30 Single arm dumbbell push presses
30 Single arm dumbbell thrusters
30 Single arm dumbbell push presses
30 Goblet squats

400 meter run after each set of 30 reps with the dumbbell (five total runs)

30 minute time cap

You’ll be getting a lot of reps in with your dumbbell today, so be sure that you choose a weight that you’re comfortable hanging onto for large sets. On the push presses and thrusters, you can switch arms whenever you’d like; no need to alternate every rep, but try to get an equal amount of work in on each side. Scale by lowering the dumbbell weight, reducing the run distance, or both.

standard: 35/20
rx: 50/35
sport: 50/35, 500 meter runs
metcon: 5×4:00 on, 1:00 off