Skill

6 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of plank or rest
15 seconds of rest

If you want to treat this more like sprint work, then push the pace hard on the machine and then take total rest in the opposite 45 second interval. Alternatively, dial back the pace on the machine so that you can hold in a plank in the opposite 45 seconds. Record total calories

Workout of the Day

AMRAP in 14 minutes:
7 hang power snatches
14 step ups
21 sit ups

Grab a light enough barbell that you think you can sustain unbroken hang power snatches across the 14 minutes. You should be able to steadily move across all 3 stations without much break on this one.

standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar 24/20 inch box
metcon: 7×1:00 on, 1:00 off