Warm-up
1 set of:
- High Knees: 1 minute
- Inchworm to Push-up: 1 minute
- Plank to Downward Dog: 1 minute
WOD
4 sets for time:
- Power Snatch: 10 reps
- Thruster: 12 reps
- Russian Kettlebell Swings: 15 reps
Skill Building
- Muscle-Ups (bar or rings): 5 sets of 3-5 reps
- Helpful Tip: Focus on maintaining a strong grip and timing the pull with the transition over the bar.
Cardio
AMRAP 12 minutes:
- Rowing: 15 calories
- Burpees: 10 reps
- Box Jump-overs: 8 reps
Stretch
Focus on stretching hip flexors and shoulders to ensure balanced recovery post-exercise.