Warm-up
1 set of:
- Arm Circles: 1 minute
- Knee Hugs: 1 minute (30 seconds per leg)
- High Knees: 1 minute
- Inchworms: 5 reps
WOD
4 rounds for time:
- Kettlebell Swings: 15 reps
- Overhead Squats: 10 reps
- Power Snatch: 10 reps
- Ring Dips: 8 reps
- Rest 1 minute between rounds
Skill building
Muscle-Ups (bar): 5 sets of 3 reps
Tips: Focus on maintaining a strong core and using your hips to generate momentum. Ensure your grip is firm on the bar to prevent any slip-ups.
Cardio
AMRAP 12 minutes:
- Double-Unders: 40 reps
- Box Jumps: 12 reps
- Assault Bike: 15 calories
- Burpees: 10 reps
Stretch
- Focus on stretching the hamstrings, shoulders, and chest to promote flexibility and aid recovery.