Warm-up
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds per leg
WOD
AMRAP 15 minutes
- Hang Power Clean: 8 reps
- Kettlebell Swings: 12 reps
- Box Jumps: 10 reps
Skill Building
- Muscle-Ups (bar or rings): 5 sets of 3 reps
Focus on maintaining a kip to aid movement and ensure elbows are fully locked at the beginning and end of each rep.
Cardio
EMOM 10 minutes
- Assault Bike: 10 calories
- Burpees: 8 reps at remaining minute
Stretch
- Focus on legs and upper back stretches