Warm-up
- 2 sets of:
- High Knees: 1 minute
- World’s Greatest Stretch: 1 minute per side
- Banded Shoulder Warm-up: 15 reps
WOD
- 4 Rounds for Time:
- Power Clean: 10 reps
- Wall Balls: 15 reps
- Pull-ups (kipping/butterfly): 8 reps
- V-Ups: 10 reps
Skill building
- Turkish Get-Ups: 4 sets of 5 reps per side
- Focus on maintaining a strong core and steady movements throughout the lift.
Cardio
- AMRAP 12 minutes:
- Running: 200m
- Rowing: 500m
- Box Jump-overs: 10 reps
Stretch
- Focus on stretching the hamstrings, shoulders, and lower back.