Warm-up
2 sets of:
- Jump Rope: 2 minutes
- Arm Circles: 30 seconds each direction
- Leg Swings: 15 reps each leg
WOD
AMRAP 18 minutes:
- Hang Power Clean: 12 reps
- Overhead Lunge: 10 reps each leg
- Push Press: 15 reps
Skill building
- Muscle-Ups (rings): 5 sets of 5 reps
Focus on maintaining a strong core and smooth transition from pull-up to dip phase.
Cardio
EMOM 10 minutes:
- Box Jump-overs: 8 reps
- Russian Twists: 40 seconds
Stretch
Focus on stretching the arms, shoulders, and hip flexors.