Warm-up
5 minutes of:
- Jumping Jacks: 30 reps
- Leg Swings: 1 minute each leg
- Arm Circles: 1 minute
WOD
4 sets:
- Front Squat: 8 reps
- Push Press: 10 reps
- Box Jump-overs: 12 reps
Rest 1 minute between sets.
Skill building
- Muscle-Ups (bar): 5 sets of 3 reps
Focus on controlled movements and a strong kip swing.
Cardio
AMRAP 12 minutes:
- Rowing: 200 meters
- Burpees: 10 reps
- Russian Twists: 15 reps per side
Stretch
Focus on stretching quads, shoulders, and lower back.