Warm-up:
- High Knees: 1 minute
- World’s Greatest Stretch: 1 minute each side
- Arm Circles: 30 seconds each direction
WOD:
AMRAP 15 minutes
- Hang Power Clean: 10 reps
- Push Press: 12 reps
- Box Jump-overs: 15 reps
Skill building:
- Bar Muscle-Ups: 5 sets of 3-5 reps
Focus on explosive power from the hips and maintain a strong, hollow body position throughout the movement.
Cardio:
EMOM 10 minutes
- Assault Bike: 10 calories
- Burpees: 8 reps
Stretch:
- Focus on stretching the back, shoulders, and legs.