Skill
8 rounds:
40 seconds to complete 8 Russian kettlebell swings, then max double unders in the remaining time
20 seconds of rest

Challenge yourself on the kettlebell weight today; the Russian swing is only to shoulder height, and the rep count per set is only 8, so try to use a heavier kettlebell than you typically would in a workout. On your double unders, do your best to stop each set a couple of reps shy of hitting failure and whipping yourself. The goal of this skill work is to get some practice with a heavier kettlebell, and then work on consistent double under sets after a quick transition in a slightly fatigued state.

Workout of the Day
AMRAP in 17 minutes:
15 push ups
200 m run
25 wall balls

Pick a push up difficulty that takes no more than a minute, and a wall ball weight that you can finish in two sets or less with short breaks.

standard: 12/8 lb ball
rx: 20/14 lb ball
sport: 20/14 lb ball, unbroken wall balls, complete 6 rounds
metcon: 3×5:00 on, 1:00 off