Warm-up
- Jumping Jacks: 1 minute
- Spiderman Stretch: 1 minute per side
WOD
AMRAP 20 minutes:
- Snatch: 6 reps
- Box Jump-overs: 10 reps
- Dumbbell Snatch: 8 reps each arm
Skill Building
- Ring Dips: 5 sets of 6 reps
Focus on keeping your elbows close to your body and maintaining a strong core engagement. Rest 60 seconds between sets.
Cardio
EMOM 15 minutes:
- Rowing: 12 calories
- Burpees: 10 reps
- Russian Twists: 20 reps (10 per side)
Stretch
- Focus on stretching the chest, shoulders, and lower back.