Warm-up
- 2 sets of:
- Arm Circles: 1 minute per direction
- High Knees: 30 seconds
- Inch Worms: 10 reps
- Standing Torso Twists: 1 minute
WOD
- AMRAP 20 minutes:
- Hang Power Snatch: 8 reps
- Overhead Lunges: 10 reps
- Pistols (Single-Leg Squats): 5 reps each leg
- Kettlebell Swings: 15 reps
Skill Building
- Muscle-Ups: 5 sets of 3 reps
- Focus on smooth transition from pull-up to dip position. Rest 2 minutes between sets.
Cardio
- EMOM 10 minutes
- Box Jump-Overs: 6 reps
- Assault Bike: 10 cal
- Burpees: 8 reps
Stretch
- Focus on lower back and hamstring stretch.
- Include pigeon pose and standing forward bend to effectively stretch the muscles worked.