Skill

AMRAP in 8 minutes:
20 second arch hold
20 second L-sit
20 second handstand hold

Rest as needed between movements so that you can hold for the whole 20 seconds in the next effort. Scale each movement with that goal in mind as well.

Workout of the Day

4 rounds:
1:20 of front rack lunges
1:20 of calories
1:20 of rest

At the start of every 1:20 interval, including every rest interval, complete 20 double unders.

Choose a volume and difficulty of jump rope that lets you finish in no more than 20-30 seconds; you should have about a minute for lunges, calories, or resting after each jump rope set. Scale your barbell weight to a relatively tough one that still lets you get sets of 6-10 without too much issue. Add up all of your calories and lunges (not your jump rope) at the end of the workout.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:40 on, 1:20 off