Warm-up
1 set of:
- Jump Rope: 2 minutes
- Arm Circles: 1 minute each direction
- Leg Swings: 1 minute per leg
WOD
3 Rounds for Time:
- Hang Power Snatch: 10 reps
- Thrusters: 15 reps
- Toes-to-Bar: 20 reps
Skill Building
Muscle-Ups (bar): 5 sets of 3-5 reps
- Focus on generating a smooth kip and transitioning through the movement efficiently. Keep elbows close to your body.
Cardio
AMRAP 12 minutes:
- Rowing: 250 meters
- Burpees: 12 reps
- Box Jump-overs: 10 reps
Stretch
Focus on stretching hamstrings, shoulders, and triceps.