Skill
EMOM for 10 minutes:
4 dumbbell power snatches (not alternating)
8 single arm overhead lunges
12 crossovers

Switch arms every round

Try to scale the weight and reps of the movements so that you never take more than 40 seconds at a relatively relaxed pace. The focus here is efficiency with the dumbbell and consistency under light fatigue on the crossovers.

Workout of the Day
4 rounds:
90 seconds of medicine ball step ups
30 seconds of rest
90 seconds of calories
30 seconds of rest

We’re taking a lower-impact day after yesterday’s workout; if you didn’t come yesterday and want to push hard, then try to sustain a steady pace on the step ups and find your intensity in the calories. You can get a lot of work done in 90 seconds if you’re willing to put up with a little pain.

standard: 20/12 inch box, 12/8 pound ball
rx: 24/20 inch box, 20/14 pound ball
sport: 24/20 inch box, 30/20 pound ball
metcon: 8×90 seconds on, 30 seconds off