Workout of the Day
Every 3 minutes for 6 rounds:
12 kipping pull ups
200 meter run
12 hang power clean and jerks

Use a count-up clock, and record slowest time to SugarWOD.

The goal in this workout is to have at least 45 seconds of rest after every round before you start the next one (closer to a minute is ideal); scale accordingly. The pull ups can be modified with a band or a reduced number, the run can be shortened, and the hang clean and jerk weight can be lowered. You should be able to do all 12 hang clean and jerks in one unbroken set.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar
metcon: 6×2:00 on, 1:00 off