Skill
10 rounds:
20 seconds of kettlebell swings
10 seconds of rest
20 seconds of double unders
10 seconds of rest

You’ll be getting some kettlebell work in opposite your double under practice today. Hit one solid set of swings each 20 seconds, and challenge yourself on the jump rope practice; this is a great chance to be ambitious with the speed and set sizes on your rope.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg

Workout of the Day
Every 4 minutes for 5 rounds:
11/7 calories
11 hang power clean and jerks
11 lateral burpees

Rest in the remainder of each interval after finishing the burpees.

Record slowest time.

Happy Birthday, Darius! We’re tackling a few of his favorite movements today. Start each round at a very fast pace on the machine, and then try to hang on to steady reps on the clean and jerk and burpees. Pick a weight that lets you finish 11 reps in no more than 3 or 4 quick sets.

standard: 95/65
rx and sport: 135/95
metcon: 5×2:00 on, 2:00 off