Warm-up
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds each leg
WOD
12-minute AMRAP (As Many Rounds As Possible):
- Power Clean: 10 reps
- Overhead Squat: 8 reps
- Toes-to-Bar: 10 reps
Skill building
- L-Sit on Parallel Bars: 5 sets of 20 seconds hold
- Focus on keeping legs straight and core engaged. Rest between sets.
Cardio
3 Rounds for Time:
- 800m Run
- 50 Double-Unders
- 15 Box Jump-overs
Stretch
- Focus on stretching hamstrings, quads, and shoulders.