Warm-up:
- 1 set of:
- Jogging in place: 2 minutes
- Arm Circles: 30 seconds forward, 30 seconds backward
- Inch Worms: 8 reps
WOD:
- 4 Rounds for Time:
- Thrusters: 12 reps
- Power Snatch: 10 reps
- Russian Twists: 16 reps (8 each side)
Skill building:
- Toes-to-Bar: 5 sets of 8 reps
- Focus on a controlled movement and maintaining core stabilization. Rest 1 minute between sets.
Cardio:
- AMRAP 12 minutes:
- Box Jumps: 10 reps
- Assault Bike: 10 cals
- V-Ups: 12 reps
Stretch:
- Focus on stretching the shoulders, quads, and hamstrings.