Warm-up:
- Jumping Jacks: 2 minutes
- Dynamic Lunges: 1 minute per leg
WOD:
For time (15-minute cap):
- 5 Rounds:
- 15 Thrusters (95/65 lbs)
- 12 Chest-to-Bar Pull-ups
- 9 Russian Twists (with a 20/14 lbs med ball)
Skill building:
- Turkish Get-Ups: 3 sets of 6 reps (3 per side)
Tips: Focus on maintaining a strong core and slow, controlled movements through each part of the get-up.
Cardio:
AMRAP 12 minutes:
- Rowing: 250 meters
- Box Jumps: 12 reps
- Double-Unders: 20 reps
Stretch:
- Focus on stretching the shoulders and hips.
- Use a foam roller for the back and IT band to aid in recovery.