Warm-up
1 set of:
- Jumping Jacks: 1 minute
- Inchworms: 10 reps
- Arm Circles: 1 minute each direction
WOD
3 rounds for time:
- Power Clean: 12 reps
- Overhead Lunge: 20 reps (10 each leg)
- Box Jump-overs: 15 reps
Skill building
- Pistols (single-leg squats): 5 sets of 8 reps each leg
Focus on maintaining a steady pace and proper balance during each repetition.
Cardio
AMRAP 10 minutes
- Running (400m sprints)
- Kettlebell Swings: 15 reps
- Burpees: 10 reps
Stretch
Focus on stretching your quads, hamstrings, shoulders, and lower back.