Skill
Every 90 seconds for 8 rounds:
15 double unders
3 touch and go power cleans

Adjust the jump rope difficulty so that you can finish in about 10 seconds each round. Transition immediately onto the barbell and hang on for 3 touch and go reps. Keep the weight in a range that lets you hit everything unbroken with quick transitions.

Workout of the Day
AMRAP in 14 minutes:
14 alternating dumbbell power snatches
14 single arm overhead lunges
49 drag rope single unders

Use a dumbbell that you’re able to snatch for 14 unbroken reps when fresh. Switch arms whenever you’d like on the overhead lunges, but be sure to get a roughly equal amount on both sides. Modify the overhead lunges to front rack if the overhead position isn’t stable and productive for you.

standard: 35/20
rx and sport: 50/35
metcon: 7×1:30 on, 0:30 off