Workout of the Day
AMRAP in 9 minutes:
40 double unders
20 kettlebell hang cleans (10 on the right, then 10 on the left)

Rest 6 minutes, then:

AMRAP in 9 minutes:
25/20 calories (row, bike, or ski)
20 kettlebell swings

Use a lighter kettlebell and pick a jump rope volume and difficulty that you can complete in less than a minute; the goal today is to move steadily across both 9 minutes efforts. We’re hitting some pretty tough workouts right now, so take advantage of the tame format to get some basic conditioning work in.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 9:00 on, 5:00 off, 9:00 on