Skill
EMOM for 10 minutes:
3 lateral burpees plus one squat snatch

Your burpees today should be quick and easy, and shouldn’t take more than ten seconds; they’re just a reset between each snatch. Focus on landing in a locked out overhead position rather than pressing out in your catch.

Workout of the Day
AMRAP in 12 minutes:
12 front rack lunges
8 push ups

Your front rack lunge should be heavy enough that you have to break up most rounds into two sets.

standard: 75/55
rx: 115/85
sport: 135/95, strict handstand push ups
metcon: 3×3:00 on, 1:00 off