Skill
AMRAP in 8 minutes:
4 right arm kettlebell hang snatches
4 right arm overhead lunges
4 left arm kettlebell hang snatches
4 left arm overhead lunges
16 Russian twists (5-15 pound plate)

Use a kettlebell weight light enough that you’re able to do all 16 reps of the snatches and lunges without setting the kettlebell down. The goal of this skill work is to practice the kettlebell snatch and overhead lunge at a sub-maximal intensity and work on the balance and stability of those movements.

Workout of the Day
AMRAP in 15 minutes:
15 deadlifts
15 push ups
15 toes to bar
15 push ups

Scale the push ups to a difficulty that lets you work in sets of at least three even when you’re quite fatigued; you’ve got a high volume of push ups per round and 15 minutes to work at it, so be sure that you aren’t shooting for something so hard that you grind down to singles. Make sure that the weight you select on the deadlift is challenging enough that you can’t just rip through it unbroken every round. If it’s too light you’ll be right back on the push ups. Same idea with the toes to bar. If you’re doing V-ups or med ball sit ups, consider bumping the rep count up to 20 per set.

standard: 135/95
rx: 185/135
sport: 225/155, handstand push ups for the second set (DL-PU-T2B-HSPU)
metcon: 5×2:00 on, 1:00 off