Skill
EMOM for 10 minutes:
2-4 lateral burpees
1 power clean and push jerk

Stick to a burpee count that you can finish in under 15 seconds; you should be quick transitioning onto the barbell, and should have it off the ground by the 20 second mark each round. Feel free to get heavy as long as you can keep that timing.

Workout of the Day
AMRAP in 7 minutes:
20/15 calories
15 step ups

Rest 2 minutes

AMRAP in 7 minutes:
20 alternating dumbbell power snatches
15 step ups

Record rounds and reps separately for the two AMRAPS. Use a dumbbell at which you can finish the 20 reps in about 2 sets every round. Push the pace on the calories!

standard: 20/12 inch box, 35/20 pound DB
rx and sport: 24/20 inch box, 50/35 pound DB
metcon: 7:00 on, 2:00 off, 7:00 on