Warm-up:
2 sets of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Hip Circles: 30 seconds each direction
- Inchworm to Push-up: 5 reps
WOD:
AMRAP 15 minutes:
- Front Squats: 10 reps
- Russian Kettlebell Swings: 15 reps
- Plank Shoulder Taps: 20 reps (10 each side)
- Box Jump-overs: 8 reps
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Tip: Focus on a powerful hip drive and controlled descent. Rest 1-2 minutes between sets.
Cardio:
EMOM 12 minutes (Every Minute on the Minute):
- Odd minutes: Run 200 meters
- Even minutes: Burpees: 10 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and hip flexors.