Skill
6 rounds, 0:40 on, 1:20 off:
5 power snatches, then max lateral burpees in the remaining time

Pick a weight that lets you hit every set unbroken, quickly, and with solid form. The goal of this skill work is to practice fast barbell cycling followed by a burpee sprint. This is a good opportunity to use more aggressive footwork on the burpees (direct jump out of the landing rather than a skip-step).
To speed up the transition from the snatches to the burpees, don’t drop your barbell; setting it down will let you secure its position more quickly than if it bounces around, and your hands will then be low and ready to go for the burpee.

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

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18… etc
Toe to bar
Front squat
200 m run after each round of toes to bar and front squats

Today’s heavier front squat and toe to bar are both very challenging movements; it’s ok if one of them ends up being significantly harder than the other, but nothing should slow down to the point of diminishing the conditioning effect of the workout.

standard: 95/65, V-ups or half-height toes to bar
rx: 135/95
sport: 155/105
metcon: 6×1:20 on, 0:40 off