Workout of the Day

Every 30 seconds for 10 rounds:
2 lateral burpees
1 power clean plus push jerk

We’ve got the same time limit as last week’s burpee + power clean, but we’re adding the push jerk back into the mix. Keep it light and cycle the push jerk straight out of your power clean catch.

Workout of the Day

5 rounds:
1 minute of medicine ball sit ups
20 seconds of rest
1 minute of strict ring dips
20 seconds of rest
1 minute of calories
20 seconds of rest

Find a sustainable pace on all three movements; this is a 20 minute workout, so don’t push too hard thinking you’ll get good recovery from the short rest interval. Modify the dips using a band or by switching to push ups. Add up all of your sit ups, dips, and calories at the end of the workout.

standard: 12/8
rx and sport: 20/14
metcon: 15×1:00 on, 0:20 off