Skill
Every 90 seconds for 8 rounds:
8/6 calories
2 power clean and push jerks, no pause in the front rack, quick singles

Practice quickly cycling your barbell out of the catch on the power clean and into the push jerk. Try to get right onto your barbell after the 8/6 calorie buy-in each round.

Workout of the Day
5 rounds for time:
200 meter run
15 kettlebell swings
10 goblet lunges

15 minute time cap

Push the pace on the run, and try to be a bit ambitious with your set sizes on the swings and lunges; the reps per round are short, and you might be able to go unbroken!

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 5:00 on, 1:00 off, 5:00 on