Warm-up
- High Knees: 1 minute
- Arm Circles: 1 minute
- Bodyweight Good Mornings: 1 minute
- Inchworm to Shoulder Tap: 1 minute
WOD
- 5 Rounds:
- Hang Power Clean: 12 reps
- Overhead Lunge: 10 reps per leg
- Kettlebell Swings: 15 reps
Skill Building
- Muscle-Ups: 5 sets of 3 reps
- Focus on keeping the core tight and using a false grip to facilitate the transition.
Cardio
- AMRAP 15 Minutes:
- Assault Bike: 10 calories
- Box Jump-overs: 12 reps
- Double-Unders: 30 reps
Stretch
- Focus on stretching shoulders, lower back, and quadriceps.