Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Inchworm to Push-up: 5 reps
WOD:
5 rounds of:
- Thruster: 10 reps
- Kettlebell Swings: 15 reps
- Box Jump-overs: 10 reps
Skill building:
Bar Muscle-Ups: 5 sets of 3 reps
Focus on explosiveness and hitting the transition. Use resistance bands for assistance if needed.
Cardio:
AMRAP 15 minutes:
- Rowing: 500m
- Burpees: 20 reps
- Double-Unders: 50 reps
Stretch:
Focus on stretching the arms, shoulders, and back.