Skill
5 rounds:
1 minute of calories
15 seconds of rest
1 minute of plank or rest
15 seconds of rest

Hang out in a plank position during the minute opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive pace on the machine. If you know what power output you typically maintain in a workout (cal/hr on the rower, watts on the assault bike), then shoot for a 50% higher output on each minute of work.

standard: plank
rx and sport: rest instead of plank, sprint the calories

Workout of the Day
1-2-3-4-5-6-7-8-9-10
Overhead squat
Before each round, complete 30 drag rope single unders

15 minute time cap

Scale the overhead squat to a front squat if you have difficulty pushing to an intense pace on the movement. If you have strong flexibility and a solid overhead position, consider bumping up to the sport weight today! Make sure that you’re standing all the way up on every squat, whichever variant and weight you’re tackling.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×2:40 on, 0:20 off