Skill
5 rounds:
30 second arch
30 second L-sit
30 second supine plank
30 second rest

Do your best to hold in each position, or a scaled variant, for the whole 30 seconds.

Workout of the Day
3 rounds for time:
400 m run
40 sit ups
40 alternating dumbbell power snatches

20 minute time cap

Pick a dumbbell that you’re very comfortable with for the snatches today; 120 reps is a large volume, but you should be progressing smoothly throughout the whole workout. A good target is to not drop below sets of 10 snatches at a time without too much rest between each set.

standard: 35/20
rx: 50/35
sport: 50/35, 500 m run
metcon: 3×4:00 on, 1:00 off