Skill
Sprint work:
6 rounds:
20 seconds of burpees to a target
40 seconds of rest
20 seconds of calories
40 seconds of rest

Keep in mind that you have a second workout to tackle after this sprint work. Push hard to get some work in, but leave some gas in the tank for it. For your burpees, pick a pull up bar that is just outside your standing reach. This is a great chance to practice a faster burpee technique than you normally do in a workout. If you need to cut down on the intensity of this portion, use the 20 seconds on your machine as active recovery between burpees rounds rather than pushing for a hard pace.

Workout of the Day
AMRAP in 12 minutes:
10-20-30-40-50-60… etc
Kettlebell hang snatch
Goblet squat
Push up

Be conservative with your weight selection; this workout will probably smoke your shoulders at even a light weight, so no need to push it today. Switch hands on the snatch after you’ve finished half the reps on that particular round. The goblet squats are going to burn, but do your best to hold on for a little longer than you’d like each set. Break up the push ups early and often to keep moving, especially considering how quickly the sets get large.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 3×3:00 on, 1:00 off