Skill
EMOM for 8 minutes:
3 deadlifts plus one set of push ups

Try to find a challenging but solid weight to hold across the whole interval rather than adding weight minute-to-minute. Shoot for consistency on the push ups. Save gas in the tank for the workout.

Workout of the Day
AMRAP in 16 minutes:
16 med balls sit ups
16 med ball step ups
16 box jumps

You can probably go a little heavier with the medicine ball today; try pushing the weight up another 2-4 pounds over what you normally scale to.

standard: 12/8 lb ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport:
12 toes to bar
16 double dumbbell step ups (45/30 lb, 24/20 inches)
20 box jumps
metcon: 8x 1:30 on, 0:30 off