Skill
Every 2 minutes for 5 rounds:
3 touch and go power cleans
12/8 calories (row, bike, or ski)

Scale the calorie count so that you have at least a minute to rest before the next interval rolls around. Choose a power clean weight at which you can keep the sets of 3 unbroken and the transition to the machine very quick. If you’re sharing machines, your partner will start on the opposite minute.

Workout of the Day
AMRAP in 10 minutes:
21 double unders
14 air squats
7 deadlifts

Use a challenging weight on your deadlifts; you’ll only be doing 7 reps per set, so you can affort to push the load a little bit and break it up if you have to. If you’re pretty smoked after the skill work, dial it back on the load and intensity. Scale the jump rope to take no more than 30 seconds per round.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 5×1:30 on, 0:30 off