Skill
5 rounds:
20 seconds of alternating hang dumbbell power snatches
10 seconds of rest
20 seconds of crossovers
10 seconds of rest

Use a slightly lighter weight than you typically would for the hang power snatches. The goal is to be able to hold onto the dumbbell for an unbroken set for the whole 20 seconds. Drop down about 5-10 pounds so that you can do this.

Workout of the Day
4 rounds for time:
12 pull ups (strict or kipping)
24 wall balls

16 minute time cap

Scale the pull ups so that you can always jump up and hit a quick set of 3-5. Break up the wall balls into manageable sets so that you aren’t forced to take long breaks at any point during the workout; the goal here is to keep your effort as smoothly distributed across all the reps as possible.

standard: 12/8
rx: 20/14
sport: 20/14, 5 rounds for time
metcon: 5×2:00 on, 0:30 off