Skill
Every 1:20 for 10 rounds:

First 6 rounds:
Hang power snatch + power snatch + overhead squat

Last 4 rounds:
Squat snatch

Use the first drill sequence to warm up the movement and practice it at a decently challenging load. If you want to push the weight a little bit, do so in the last 4 rounds.

Workout of the Day
5 rounds:
1 minute of calories (row, bike, or ski)
20 seconds of rest
1 minute of weighted box step overs (single dumbbell)
20 seconds of rest

The rest here is just long enough to let you work for the whole minute and transition to the next movement; you won’t actually get a lot of recovery in during that time. Pick a weight and a pace that lets you move consistently throughout the whole workout.

standard: 35/20, 20/12
rx: 50/35, 24/20
sport: 45/30, 24/20, two dumbbells
metcon: 10×1:00 on, 0:20 off