Skill
Strict Press
5-5-5-3-3-1-1

Take about ten or fifteen minutes to work up to a heavy single or one rep max on your strict press. Shoot for 60-75% on the sets of 5, 70-85% on the sets of 3, and 85-100% on the singles. Be very strict (ha!) about using only your arms on this movement; if your legs start to creep into it, it’ll throw your numbers off.

Workout of the Day
AMRAP in 13 minutes:
10-20-30-40-50… etc
Kettlebell snatch
Weighted step up
50 double unders after each round

Pick a relatively challenging jump rope volume to complete each round; the snatches and weighted step ups will escalate quickly, so the jump rope will be a good break from the kettlebell. Complete half of the KB snatches all on one arm before switching to the second arm to finish them out.

standard: 16/12 kg, 20/12 inches
rx: 24/16 kg, 24/20 inches
sport: 28/20 kg, 24/20 inches
metcon: 3×4:00 on, 0:30 off