Skill
4 rounds:
In 1:30, complete 16/12 calories and then max burpees to a target in the remaining time.
Rest 1:30 between rounds

Modify the target calorie count so that you’re off your machine and onto your burpees with at least 30 seconds to spare each round. This is a great chance to push the pace on both movements! Use a target just outside of standing reach for the burpees.

Workout of the Day
AMRAP in 15 minutes:
10 pull ups (strict or kipping)
20 alternating dumbbell power cleans
20 dumbbell push jerks (10 on each side)

Use a dumbbell weight that lets you hit sets of about ten on average throughout the workout; much smaller than that and you’ve gone too heavy. Scale the pull ups so that they never take more than about a minute to finish. You should be able to keep moving at a steady clip throughout this workout, so check each component before you start to make sure that that’s possible.

standard: 35/20
rx: 50/35
sport: 50/35, 5 bar muscle ups instead of pull ups
metcon: 3×4:00 on, 1:00 off