Skill
4 rounds:
90 seconds of rowing or biking for meters
90 seconds of rest

At the start of each of the two intervals (machine and rest), complete one small and easy set of double unders (5-15 reps)

If you’re tackling the open, hop on a rower and start familiarizing yourself with how it feels to go for meters instead of calories. Start both the machine interval and the rest interval with a short and confident set on your jump rope.

standard: 5 double unders
rx: 10 double unders
sport: 15 double unders

Workout of the Day
AMRAP in 12 minutes:
10 kipping pull ups
15 sit ups
10 hang power cleans
15 sit ups

Scale to banded pull ups or ring rows so that you’re able to do sets of 3-5 reps throughout the workout. You should also be able to hang on to sets of 5 hang power cleans, but it’s ok if that gets quite challenging by the end. Try to transition quickly and smoothly in and out of the sit ups.

standard: 75/55
rx: 115/85
sport: 135/95, chest to bar
metcon: 4×2:00 on, 1:00 off