Warm-up
1 set of:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 30 seconds each direction
WOD
AMRAP 15 minutes:
- Thrusters: 12 reps
- Pistols (single-leg squats): 10 reps per leg
- Power Snatch: 8 reps
Skill building
- Muscle-Ups (bar or rings): 5 sets of 3 reps
- Focus on controlled ascent and descent, ensuring stable body positioning
Cardio
4 rounds of:
- Assault Bike: 30 calories
- Kettlebell Swings: 20 reps
- Sit-ups: 15 reps
Stretch
Focus on stretching legs and shoulders, ensuring balanced flexibility and relaxation.