Skill
4 rounds:
40 seconds to complete 15-20 double unders
40 seconds to complete one set of right arm hang KB snatches
40 seconds to complete 15-20 crossovers
40 seconds to complete one set of left arm hang KB snatches

After completing your work within the 40 second interval, rest for the remainder. Pick a jump rope volume that doesn’t take you more than 20 seconds. If you’re not sure what that number should be, you can always just work for 20 seconds. This is a good chance to play around with a heavier kettlebell than you’d normally use on the snatches; feel free to grab two so that you can start lighter and work your way up.

If you’re still new to the kettlebell, stick with a set of kettlebell swings!

Workout of the Day
AMRAP in 20 minutes:
400 meter run
One max set of push ups

Today’s workout is a variant of a classic benchmark with an unusual format. You score today will not be the number of rounds you get, but instead the total number of push ups accumulated across all of your rounds. Try to keep moving on each set of push ups; avoid pausing to rest in the plank for more than a second or two during your sets. Scale the push ups to a difficulty that lets you definitely get at least 10-15 every round, or the workout will just turn into 20 minutes of running.

standard, rx, and sport: as written
metcon: 3×6:00 on, 1:00 off