Skill
8 sets of 5 front squats
Immediately after each set, do one large set of push ups.

You won’t be on an interval for this work, so move at your own pace through all 8 sets with about 1-2 minutes of rest between each. You’ll likely have about 15 minutes to get your work done. Pick a push up difficulty that lets you get at least 5-10 each round.

Workout of the Day
AMRAP in 12 minutes:
21 double unders
15 sit ups
9 thrusters

Pick movement difficulties that let you move confidently through each set. Your double unders should be scaled to take no more than 30-40 seconds, and your thrusters shouldn’t take more than two sets.

standard: 65/45
rx: 95/65
sport: 9 toes to bar instead of sit ups, 95/65