Skill
5 rounds:
1 minute of calories
20 seconds of rest
1 minute of plank or rest
20 seconds of rest

This conditioning interval can be tackled in a couple of ways. If you’re looking to get some core work in on top of moderate intensity conditioning work, then settle into a plank in the 60 seconds opposite your time on the machine. If you’d like to really push the pace on the machine, then take total rest in the opposite minute so that you can hit a much higher intensity. Either way, record max calories.

Workout of the Day
AMRAP in 8 minutes:
40 drag rope single unders
4 hang power cleans
4 thrusters

Focus on the thrusters when you’re choosing a weight today; you should always be able to do 4 unbroken, but it should always be tough. Consider dropping the barbell after 3 hang power cleans if you need a quick break, then picking it back up to do the 4th clean and the 4 thrusters. If you went hard on the skill work, back off the intensity just a little bit. This workout has the potential to be a rough sprint if that’s what you’re after today.

standard: 75/55
rx and sport: 115/185