Workout of the Day
5 rounds for time:
200 m farmer’s carry (one dumbbell, one kettlebell)
40 air squats
8 power cleans

30 minute time cap

Some aspects of today’s rep scheme may look like last Saturday’s, but the feel is going to be very different. Settle in for a long and steady workout! For the farmer’s carry, grab whatever dumbbell you typically use in workouts, and then a kettlebell that’s within 5 or 10 pounds of that weight. Use a barbell that lets you hit steady singles with a little bit of rest between each rep. If you’re newer, consider scaling back to 3 or 4 rounds so that the volume doesn’t get unmanageable.

standard: 95/65 lb bar, 16/12 kg KB, 35/20 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bar, 24/16 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off