Skill (But really just more conditioning)
Every 3 minutes for 5 rounds:
400 m run, row, or ski, or 1,000 m bike

Pick a distance that gives you about a minute to rest after you complete it each time. Post your slowest time to SugarWOD.

Workout of the Day
AMRAP in 15 minutes:
30 kettlebell swings
30 wall balls
Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute. Resume your AMRAP where you left off when you finish with each plank.

standard: 20/12 kg, 12/8 pounds
rx: 28/20 kg, 20/14 pounds
sport: 32/24 kg, 30/20 pounds
metcon: 5 rounds: 1:00 plank, 1:00 on, 1:00 off