Warm-up
- Dynamic High Knees: 1 minute
- Inchworms to Plank: 1 minute
- Alternating Side Lunges: 1 minute each leg
WOD
AMRAP 15 minutes
- Hang Power Clean: 10 reps
- Push Press: 15 reps
- Weighted Step-Ups: 10 reps each leg
Skill building
- Muscle-Ups (bar): 5 sets of 3 reps
Focus on using momentum efficiently and keeping a tight core. Rest 1-2 minutes between sets.
Cardio
For time
- Rowing: 1000 meters
- Alternating Russian Twists: 50 reps each side
- Assault Bike: 5 minutes as many calories as possible
Stretch
- Focus on quads, hamstrings, and shoulders