Skill
Every 90 seconds for 8 rounds:
15 double unders
3 touch and go power snatches

Modify the volume and difficulty of the jump rope buy-in so that it takes no more than 15 seconds per round. Transition quickly on the power snatches and hang on for a set of three. Make sure you’re going light enough that you can safely keep excellent lifting form across all 8 rounds.

Workout of the Day
AMRAP in 15 minutes:
3-6-9-12-15-18-21… etc
Burpee box jump
Before each round, complete:
24 sit ups
12 kettlebell swings

Use a lighter kettlebell weight today so that you can keep the majority of the rounds unbroken. The sit ups and swings should be a bit of a conditioning buy-in at the start of each round before the workout shifts to being dominated by the increasing number of burpee box jumps.

standard: 16/12 kg kb, 20/12 inch box
rx: 24/16 kg kb, 24/20 inch box
sport: 28/20 kg kb, 24/20 inch box
metcon: 3×2:00 on, 1:00 off