Warm-up:
1 set of:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Shoulder Pass-throughs: 1 minute
- Leg Swings: 30 seconds per leg
WOD:
5 RFT (Rounds for Time):
- Thrusters: 15 reps
- Power Snatch: 10 reps
- Toes-to-Bar: 8 reps
- Box Jumps: 10 reps
- Rest: 2 minutes between rounds
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on the transition between pull-up and dip portion. Ensure a strong kip to assist with the transition. Rest 90 seconds between sets.
Cardio:
AMRAP 15 minutes:
- Rowing: 250 meters
- Burpees: 12 reps
- Double-Unders: 30 reps
Stretch:
- Focus on stretching legs, shoulders, and back.
- Include static hamstring stretches, child’s pose, and arm cross-over shoulder stretches.