Warm-up:
- High Knees: 1 minute
- Inchworms: 1 minute
- Arm Circles: 1 minute each direction
WOD:
4 Rounds for Time:
- Front Squat: 10 reps
- Handstand Push-ups: 8 reps
- Dumbbell Snatch: 10 reps per arm
Rest: 2 minutes between rounds
Skill building:
- Muscle-Ups (bar): 5 sets of 4 reps
Focus on maintaining a controlled motion and engaging your core during the pull.
Cardio:
AMRAP 9 minutes:
- Kettlebell Swings: 15 reps
- Double-Unders: 25 reps
- Burpees: 10 reps
Stretch:
Focus on stretching hips, shoulders, and calves.