Warm-up:
1 set of:
- High Knees: 1 minute
- Leg Swings: 30 seconds per leg
- Arm Circles: 1 minute
WOD:
3 Rounds for Time:
- Thrusters: 12 reps (moderate weight)
- Kettlebell Swings: 15 reps (moderate weight)
- Box Jumps: 15 reps
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on keeping the core tight and using momentum efficiently. Rest 1-2 minutes between sets.
Cardio:
AMRAP 12 minutes:
- Running on spot or treadmill: 200m
- Burpees: 12 reps
- Double-Unders: 20 reps
Stretch:
- Focus on stretching hip flexors, hamstrings, and shoulders