Skill
Sprint Work:
8 rounds:
20 seconds of calories (row, bike, or ski)
1:00 rest

This is a chance to see what the upper limits of your power output are on one of the machines.

If you don’t want to push too hard on the machine, then fill in the majority of the rest interval with a plank hold, saving about ten seconds on either side for transitions

Workout of the Day
AMRAP in 15 minutes, with a partner:
30 synchro alternating dumbbell power snatches
20 burpee box jumps total, split however you want, one partner working at a time

Make sure that you and your partner have similarly challenging dumbbell weight so that neither of you is holding the other up too much on the snatches. If one partner is stronger on the burpee box jumps, definitely consider splitting the work up unevenly.

standard: 35/20 lb, 12 inch box for everyone
rx: 50/35 lb, 20 inch box for everyone
sport: 50/35, 24 inch box for everyone
metcon: 3x 4:00 on, 1:00 off