Warm-up:
- 1 set of:
- High Knees: 1 minute
- Crossover Toe Touches: 1 minute per leg
WOD:
5 Rounds for Time:
- Hang Power Snatch: 10 reps
- Box Jump Overs: 12 reps
- Kettlebell Swings (20kg/12kg): 15 reps
- Rest 1 minute between rounds
Skill building:
- Muscle-Ups (on rings): 5 sets of 3 reps
- Focus on engaging your lats and transitioning smoothly between the pull and dip.
Cardio:
AMRAP 10 minutes:
- Assault Bike: 15 calories
- Burpees: 10 reps
- Rowing: 250 meters
Stretch:
- Focus on stretching your hamstrings, shoulders, and lower back.