Workout of the Day
AMRAP in 20 minutes:
1 minute plank hold
200 m farmer carry (kettlebell and dumbbell)
30 wall balls

Your plank hold does not have to be unbroken, but you do have to accumulate a total of 60 seconds in the plank before continuing on to the farmer carry each round. Whatever kettlebell and dumbbell you choose, be sure that they are no more than 5-10 pounds apart in weight.

standard: 20/12 kb, 45/25 db, 12/8 wb
rx: 24/16 kb, 50/35 db, 20/14 wb
sport: 100/70 lb sandbag carry, 20/14 wb
metcon: 4×4:00 on, 1:00 off