Skill
5 rounds:
15 seconds of thrusters
45 seconds of rest
15 seconds of lateral burpees
45 seconds of rest

Use a light enough weight on the thrusters that you can hang on to the bar for fast reps for the whole 15 seconds. Start at an aggressive pace on the lateral burpees, and finish the last 2 or 3 rounds at an all-out sprint pace if you can. The goal here is speed and consistency.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day
AMRAP in 14 minutes:
400 meter run
14 toes to bar

Scale the toes to bar by modifying the height so that you can always jump up for a set of at least 5 reps every time you get back from the run. If you need to modify to a floor movement, then complete 24 medicine ball sit ups each round. Push the pace on the run! You aren’t using your legs for anything else in the workout, so use them to run quickly.

standard, rx, and sport: as written
metcon: 7×1:30 on, 0:30 off