Skill
5 rounds:
20 seconds of kettlebell swings
10 seconds of rest
20 seconds of crossovers
10 seconds of rest

Challenge yourself on the kettlebel swing weight, and don’t worry about filling the whole interval with work if you need to stop a bit early from the load. In the jump rope interval, practice crossovers or a jump rope skill assigned to you by your coach.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg

Workout of the Day
3 rounds for time:
12 strict presses
21 sit ups
400 meter run

15 minute time cap

Use a barbell that lets you finish the 12 strict presses in no more than 3 quick sets each round, and focus on keeping a neutral core throughout each lift. Neither the strict press nor the sit ups will be very cardiovascularly taxing, so really push the pace on the run!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×3:00 on, 1:00 off