Skill
Every 90 seconds for 7 rounds:
20 double unders
One easy set of wall balls (about 6-10 reps)
Rest for the remainder of the 90 seconds

Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity.

Choose a jump rope volume and difficulty that you can complete in 15 seconds or less. Select a wall ball weight that makes completing 10 smooth reps per round lightly challenging, but mostly guaranteed. Practice quick transitions! Check out weight suggestions below.

standard: 12/8 pound ball, 20 drag rope single unders
rx and sport: 20/14 pound ball

Workout of the Day
For time:
400 meter run
20 deadlifts
40 box jumps
20 deadlifts
400 meter run

16 minute time cap

Your deadlift weight should be heavy enough to feel challenging on each rep, but light enough that you can complete sets of 5-10 without too much rest between them. Consider breaking up the deadlift more than you otherwise would so that you aren’t too gassed by the time you get to the box jumps. Do your best to push the pace on the last run.

standard: 135/95 pound bar, 20/12 inch box
rx: 185/135 pound bar, 24/20 inch box
sport: 225/155 pound bar, 30/24 inch box
metcon: 5×2:00 on, 0:30 off