Warm-up
1 set of:
- Jumping Jacks: 2 minutes
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute
WOD
AMRAP 15 minutes
- Hang Power Clean: 10 reps
- Push Press: 10 reps
- Box Jump-overs: 10 reps
Skill building
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on a strong kip and fast turnover. Rest 1-2 minutes between sets.
Cardio
For time
- Row 500m
- Run 400m
- Row 500m
- Run 400m
Stretch
Focus on stretching shoulders, quads, and hamstrings.