Warm-up
- High Knees: 1 minute
- Arm Circles: 1 minute forwards and backwards
- Leg Swings: 1 minute per leg
WOD
4 sets of:
- Hang Power Clean: 10 reps
- Split Jerk: 8 reps
- Pull-ups (kipping or butterfly): 12 reps
Skill Building
- Muscle-Ups (bar or rings): 5 sets of 3-5 reps
- Focus on engaging your core and maintaining a smooth transition from pull-up to dip. Rest as needed between sets for optimal recovery.
Cardio
AMRAP 12 minutes:
- Assault Bike: 15 calories
- Burpees: 10 reps
- Box Jump-overs: 8 reps
Stretch
- Focus on your hamstrings, shoulders, and triceps.