Warm-up:
- 2 sets of:
- High Knees: 30 seconds
- Arm Circles: 30 seconds forward, 30 seconds backward
- Leg Swings: 30 seconds per leg
WOD:
- AMRAP 18 minutes:
- Thruster: 12 reps
- Kettlebell Swings: 15 reps
- Russian Twists: 20 reps (10 per side)
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on engaging your core and maintaining a hollow body position. Rest for 60 seconds between sets.
Cardio:
- EMOM for 8 minutes:
- Box Jumps: 12 reps
- Followed by: Double-unders for remaining time
Stretch:
Focus on stretching hip flexors, shoulders, and the lower back.