Warm-up
1 set of:
- Jumping Jacks: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds each leg
- High Knees: 1 minute
WOD
AMRAP 15 minutes:
- Hang Power Cleans: 10 reps
- Sumo Deadlift High Pull: 15 reps
- Overhead Lunge: 10 reps per leg
- Push Press: 10 reps
Skill building
- Double-unders: 5 sets of 30 seconds
Focus on wrist control and consistent jumping height. Rest 30 seconds between sets.
Cardio
5 rounds:
- Rowing: 400m
- Box Jumps: 12 reps
- Burpees: 10 reps
Rest: 1 minute between rounds.
Stretch
Focus on hip flexors, hamstrings, shoulders, and calves.