Warm-up
- Jump Rope: 3 minutes
- Arm Circles: 10 reps forward and backward
WOD
7 Rounds of:
- Power Clean: 8 reps
- Kettlebell Swings: 12 reps
- Wall Balls: 15 reps
Skill building
- Chest-to-Bar Pull-ups: 5 sets of 6 reps
Tips: Focus on maintaining a hollow body position and utilize a strong kip to get your chest to the bar. Rest between sets for optimal performance.
Cardio
AMRAP 10 minutes:
- Assault Bike: 15 calories
- Burpees: 12 reps
Stretch
- Hip flexors
- Upper back
- Hamstrings