Warm-up
**1 set of**:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute
- High Knees: 1 minute
WOD
**For Time (20-minute cap)**:
- 15 Thrusters
- 20 Pull-ups
- 25 Box Jumps
- 300 meter Row
- 15 Thrusters
- 20 Pull-ups
Skill building
- Split Jerk: 6 sets of 2 reps
Focus on solid footwork and speed under the bar. Ensure consistent positioning and a stable catch.
Cardio
**AMRAP 12 minutes**:
- 200m Run
- 10 Burpees
- 15 Russian Twists (each side)
Stretch
Focus on stretching shoulders, hips, and hamstrings. Perform a full-body stretch to help with recovery.