Warm-up:
- Dynamic Arm Circles: 1 minute (each direction)
- Leg Swings: 1 minute (front to back)
- High Knees: 1 minute
WOD:
5 Rounds:
- Hang Power Clean: 10 reps
- Overhead Lunge: 12 reps
- Box Jumps: 15 reps
- Rest: 60 seconds between rounds
Skill Building:
- Muscle-Ups: 5 sets of 3 reps
Focus on engaging your core during the transition. Maintain a smooth and controlled movement throughout.
Cardio:
AMRAP 10 minutes:
- Double-Unders: 20 reps
- Russian Twists: 30 seconds
- Rowing: 200 meters
Stretch:
Focus on stretching your shoulders, quadriceps, and hips.