Skill
7 rounds, 40 seconds on, 40 seconds off:
10 alternating dumbbell power cleans,
Then max double unders in remaining work time

Scale the power cleans so that you can complete them in one unbroken set every round. Choose a jump rope difficulty that’s quite tough, but lets you get some good successful sets and reps. Record your total double unders completed.

Workout of the Day
AMRAP in 10 minutes:
16 overhead lunges
12 toes to bar

Scale the overhead lunges to a weight at which you can finish the 16 reps in no more than 3 quick sets each round. The toes to bar should be modified so that you’re done in 3 or 4 sets per round. If the overhead lunge position doesn’t work for your shoulder mobility, then drop it down to the front rack.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off