Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds forward, 30 seconds backward
- Cossack Squats: 8 reps per side
WOD:
AMRAP 15 minutes:
- Power Cleans: 5 reps (moderate weight)
- Box Jump-overs: 10 reps
- Ring Dips: 8 reps
Skill building:
- Muscle-Ups: 5 sets of 3 reps
Focus on explosive pull levels and transitioning smoothly over the bar or rings. Use a band for assistance if necessary.
Cardio:
EMOM 10 minutes:
- Rowing: 15 calories
- Burpees: 8 reps
Stretch:
- Quadriceps and Hip Flexors
- Chest and Shoulders
- Hamstrings