Warm-up
1 round of:
- Run in Place: 2 minutes
- Arm Circles: 1 minute forwards, 1 minute backwards
- Leg Swings: 30 seconds per leg
WOD
For time:
- Hang Power Cleans: 15 reps
- L-Sit: 30 seconds
- Overhead Squats: 10 reps
- Handstand Push-ups: 8 reps
- Back Squats: 15 reps
Skill building
- Muscle-Ups: 5 sets of 3 reps
- Focus on maintaining a tight core and explosive pull to transition above the rings or the bar.
Cardio
AMRAP 10 minutes:
- Double-Unders: 50 reps
- Assault Bike: 10 calories
- Box Jump-overs: 10 reps
Stretch
Focus on stretching the upper body and core, emphasizing shoulders, back, and quadriceps.