Skill
It’s going to be unseasonably hot today, so hydrate and pay attention to your body!

5 rounds:
1:20 calories (row, bike, or ski)
0:10 rest
1:20 rest or plank
0:10 rest

We’re pushing out the time domain of our machine sprints just a little bit today. You’ll likely find it very hard to hold your pace in the last 20 seconds of each round, but do your best to push through and keep a strong cadence for the whole 1:20. In the off-interval, rest if you’re hitting the calories as an all-out sprint, or plank if you’re taking it a little bit easier.

Workout of the Day
AMRAP in 8 minutes:
Kettlebell snatches

Every minute, including at the start of the workout, complete 10 box jumps

Keep your kettlebell weight manageable today! You’ll be getting a lot of reps in, so we don’t want you dealing with a weight that’s going to pull you into poor positioning as you fatigue. The box jumps shouldn’t take more than about 25 seconds to complete each round, so drop the number down a little bit if you need to. Switch arms on the kettlebell snatches whenever you’d like, but make sure you get a roughly equal amount of work in on each arm.

Record total kettlebell snatches.

standard: 16/12 kg KB, 20/12″ box
rx: 24/16 kg KB, 24/20″ box
sport: 28/20 kg KB, 24/20″ box
metcon: 8×0:45 on, 0:15 off