Warm-up:
- 1 set of:
- Jump Rope: 3 minutes
- Arm Circles: 30 seconds each direction
- Leg Swings: 10 each leg
- Inchworms: 10 reps
WOD:
- Every 3 minutes for 4 rounds:
- Hang Power Clean: 8 reps
- Overhead Squats: 10 reps
- Box Jumps: 12 reps
Skill building:
- L-Sit: Hold for 6 sets of 20 seconds
- Focus on keeping legs straight and engage your core. Rest between sets.
Cardio:
- AMRAP 12 minutes:
- Wall Balls: 15 reps
- Kettlebell Swings: 15 reps
- Bicycle Crunches: 20 reps each side
Stretch:
- Focus on stretching hips, shoulders, and hamstrings.