Skill
Every 45 seconds for 10 rounds:
2 lateral burpees
2 touch and go power cleans

Pick a weight and stick with it for this skill work; the goal here is to practice fast reps, quick transitions, and efficient movement. You should be using a weight that’s a little heavier than you’d typically hit for touch-and-go reps in a workout.

standard: 95/65
rx: 135/95
sport: 155/105

Workout of the Day
5 rounds:
45 seconds of weighted step ups (one dumbbell)
45 seconds of push ups
45 seconds of kettlebell swings
45 seconds of rest

You should be pretty fresh for each new movement as you come off of the previous one, so try to get right into your reps. Hold your dumbbell any way you’d like on the step ups. Don’t go too light on the kettlebell swings; 45 seconds should still feel like a bit of a challenge, even though it’s a relatively short interval. Add up all of your reps at the end of the workout.

standard: 35/20 lb DB, 16/12 kg KB, 20/12 inch box
rx: 50/35 lb DB, 28/20 kg KB, 24/20 inch box
sport: 50/35 lb DB, 32/24 kg KB, 24/20 inch box, handstand push ups
metcon: 5×2:15 on, 0:45 off