Warm-up
- 1 round of:
- Lateral Lunges: 1 minute
- Arm Circles: 1 minute
- High Knees: 1 minute
- Leg Swings: 1 minute
- Inchworms: 1 minute
WOD
- AMRAP 18 minutes:
- Hang Power Snatch: 8 reps
- Push Press: 10 reps
- Weighted Step-Ups: 14 reps (7 each leg)
- Kettlebell Swings: 15 reps
Skill building
- Muscle-Ups (bar or rings): 7 sets of 3-5 reps
- Focus on using core strength; maintain tension throughout the whole movement. Utilize a false grip for better leverage.
Cardio
- 4 rounds for time:
- Rowing: 250 meters
- Burpees: 15 reps
- Double-Unders: 40 reps
Stretch
- Focus on stretching hamstrings, shoulders, and triceps.
- Work on hip flexor and calf stretches to aid recovery.