Skill
Every 2:30 for 4 rounds:
5 lateral burpees
10 thrusters
5 to 10 lateral burpees
Rest in the remainder of the time

Use a thruster weight that you can complete in one tough but unbroken set. Pick a burpee count for the second set that lets you finish with 45 seconds to a minute left to rest in the 2:30 interval.

standard: 65/45
rx and sport: 95/65

Workout of the Day
AMRAP in 8 minutes:
6 toes to bar
16 bodyweight lunges

Be sure that you’re hitting full range of motion on the lunges, rather than going for such a quick pace that you aren’t standing up all the way to finish the reps. Scale the toes to bar to a difficulty that you can finish in one or two sets each round.

standard, rx, and sport: as written
metcon: 3:00 on, 1:00 off, 4:00 on