Warm-up:
- High Knees: 1 minute
- Inchworm to Push-up: 10 reps
- Arm Circles: 30 seconds each direction
WOD:
4 Rounds for Time:
- Front Squats: 12 reps
- Power Snatch: 8 reps
- Dumbbell Snatch (alternating): 12 reps each arm
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on keeping a strong grip and driving your hips towards the bar.
Cardio:
AMRAP 12 minutes
- Rowing: 250 meters
- Box Jumps: 10 reps
- Burpees over the Rowing Machine: 8 reps
Stretch:
- Quadriceps and hip flexors
- Hamstrings and lower back
- Pectoral muscles