Warm-up:
- Jumping Jacks: 2 minutes
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute (30 seconds each direction)
WOD:
- 5 Rounds of:
- Thrusters: 10 reps
- Kettlebell Swings: 15 reps
- Power Snatch: 8 reps
Skill building:
- Pistols (single-leg squats): 4 sets of 5 reps per leg
- Tip: Focus on balance and control, engage your core and ensure your knee tracks over your toes. Rest between sets.
Cardio:
- AMRAP 10 minutes:
- Rowing: 250 meters
- Box Jump-overs: 10 reps
- Burpees: 8 reps
Stretch:
- Focus on hamstrings, quadriceps, and shoulders stretches.