Workout of the Day
Part 1:

AMRAP in 8 minutes:
40 double unders
20 alternating dumbbell hang squat clean thrusters
10 toes to bar

After the 8 minute AMRAP, rest 8 minutes, and then complete part 2 (recorded as a separate workout, below).

Pick a jump rope volume and difficulty that takes less than a minute to complete. Use a dumbbell that lets you finish the 20 reps in at most 3 sets. Scale the toes to bar to partial range of motion or V-ups. Read part 2!

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: 8 minutes max cals

Workout of the Day
Part 2:

For time, complete your score from part 1.

12 minute cap

So if you finished 3 rounds and 35 double unders in part 1, you’ll be doing 3 rounds and 35 double unders for time in part 2.

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: complete the calories you got from part 1 for time