Skill
6 rounds:
30 second supine plank
30 seconds of Russian twists
30 seconds of rest

Use a 10, 15, or 25 pound plate for your Russian twists. If you want to make the supine plank harder, set the plate on your midline just below your belly button for the duration of the plank.

Workout of the Day
For time, with a 12 minute time cap:
27-21-15
Box jump
Thruster

Your thruster weight should be light enough that you’re able to hit sets of 5-10 reps throughout the whole workout without a long break.

standard: 65/45 lb, 20/12″
rx: 95/65 lb, 24/20″
sport: 95/65 lb, 24/20″, unbroken thrusters
metcon: 6x 1:30 on, 0:30 off