Warm-up
- **2 sets of**:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Glute Bridges: 15 reps
WOD
- **3 Rounds for Time**:
- Power Snatch: 10 reps
- Wall Balls: 15 reps
- Kettlebell Swings: 20 reps
Skill Building
- **Toes-to-Bar**: 4 sets of 8 reps
- Focus on controlled movement and core engagement. Rest 60 seconds between sets.
Cardio
- **Tabata (20 seconds on, 10 seconds off, 8 cycles)**:
- Rowing
Stretch
- Focus on stretching hamstrings, shoulders, and back.