Workout of the Day

AMRAP in 20 minutes
10 power cleans
100m run
7 push presses
100m run
4 front squats
100m run

Three barbell movements with a 100m run after each one: 10 power cleans, 7 push presses, and 4 front squats. One barbell for all three movements, so size it to the push press or the front squat, whichever is tougher for you. Do the cleans as quick singles from the start. Pace the runs so you can get right back on the bar for the next set. To scale, lower the barbell load so your mechanics don't break down later in the workout.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb

SWEAT

On a 12 minute clock
1k row + 1 minute plank hold
then
max reps burpee box step ups
Rest 2 minutes
On a 12 minute clock
2k bike + 1 minute plank hold
then
AMRAP in time remaining
10 sit ups
15 air squats