Skill
Every 2 minutes for 5 rounds:
100 m run
6 burpees
One set of toes to bar

The focus here is on a quick pace and a quick transition from one thing to the next. No element should take more than thirty seconds, so that you have at least thirty seconds to rest each round. To scale the toes to bar, drop the target height. If hanging isn’t something you can do, switch to V ups.

Record your total toes to bar to SugarWOD.

Workout of the Day
For time:
40-30-20
KB hang snatch (half on each side. Finish all of one side’s before switching)
Goblet squat
500 m run after each round of snatches and squats (3 runs total, workout ends on the run)

18 minute time cap

You should be able to hit sets of ten on your hang snatches with the weight that you’ve chosen. Try to hang on to unbroken goblet squats if possible. If you’re really pushing the pace on this workout, you’re going to have to run quickly instead of using it as a recovery; the KB snatch and the goblet squat are very tough movements to speed up on, so the only room to really drop your time will be found on the run.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 5×2:00 on, 1:00 off