Warm-up
- Jumping Jacks: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds per leg
- High Knees: 1 minute
WOD
3 Rounds for Time
- Thruster: 12 reps
- Power Clean: 10 reps
- Toes-to-Bar: 15 reps
Skill building
- Script Pull-ups: 5 sets of 5 reps
- Focus on activating your back muscles and keeping a strong core. Rest 1-2 minutes between sets.
Cardio
AMRAP 12 minutes
- Rowing: 200 meters
- Double-unders: 20 reps
- Box Jumps: 10 reps
Stretch
- Hamstring stretch
- Shoulder stretch
- Hip flexor stretch
- Triceps stretch