Skill
Every 1:20 for 8 rounds:
3 lateral burpees plus one squat snatch

We’ve been doing a lot of lateral burpees recently; use this as a chance to do 3 fast and perfect reps as a mental and physical reset between each snatch. Keep the weight and range of motion manageable enough that your technique doesn’t suffer.

Workout of the Day
4 rounds:
1 minute of sit ups
1 minute of box jumps
1 minute of overhead lunges

Your overhead lunge weight should be light enough that you’re doing steady and relatively fast lunges for the majority of the minute, likely in one unbroken set. If the overhead position is at all sketchy, switch to a front rack lunge.

standard: 20/12″, 35/15 lb
rx: 24/20″, 45/35 lb
sport: 24/20″, 65/45 lb
metcon: 5x 2:00 on, 1:00 off