Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
30 drag rope single unders
20 alternating dumbbell power snatches
10 single arm overhead lunges w/dumbbell

You should be moving smoothly and quickly through each round; scale your dumbbell weight so that you can always finish your snatches in two sets and your lunges in one. Be sure to switch which arm you’re lunging with each round. Scoring is the sum of all your rounds and the sum of all your reps (Chief style). Always start back on the jump rope at the beginning of each 3 minute interval.

standard: 35/20
rx: 50/35
sport: 50/35 drag rope double unders
metcon: 5×3:00 on, 1:00 off