Warm-up:
- Jumping Jacks: 1 minute
- Arm Circles: 1 minute
- Dynamic Lunges: 1 minute per leg
WOD:
4 Rounds for Time:
- Hang Power Clean: 12 reps
- Kettlebell Swings: 15 reps
- Air Squats: 20 reps
Skill building:
- Pistols (Single-Leg Squats): 5 sets of 10 reps each leg
- Focus on balance and keeping your chest up.
Cardio:
AMRAP 12 minutes:
- Rowing: 500 meters
- Burpees: 10 reps
- Box Jumps: 12 reps
Stretch:
- Focus on stretching the hamstrings, quadriceps, and shoulders.