Skill
Every 2 minutes for 5 rounds:
2 to 5 burpees
15 light wall balls (4-6 pounds below your regular weight)
2 to 5 burpees

standard: 2 burpees
rx: 3 burpees
sport: 5 burpees

Tomorrow’s (first) workout has both wall balls and burpees in it, so we’ll be working on quick transitions and unbroken sets at a lower load and intensity than you’d see in a workout.

Pick a burpee count that lets you finish them quickly and transition immediately on and off the wall balls every round.

Use a wall ball weight that lets you go unbroken easily, with energy left over to implement some technique work. Practice keeping your hands close together underneath the ball and following through on each shot with a flick of the wrist and fingers. It’s tough to get used to, but the lower hand position is more efficient, and will pay off in the long run.

You should have at least a minute to rest each round.

Workout of the Day
AMRAP in 16 minutes:
10-20-30-40-50-60… etc
Alternating dumbbell power snatch
12 push ups and a 200 m run after each round

Grab your favorite dumbbell and see how high up the ladder you can get! The weight should be light enough that you’re able to hold sets of ten most of the way through the workout. This is a small number of push ups each round, so consider picking a slightly harder difficulty than you normally would if you’re scaling.

standard: 35/20
rx: 50/35
sport: handstand push ups
metcon: 8×1:20 on, 0:40 off