Warm-up
- High Knees: 1 minute
- World’s Greatest Stretch: 1 minute per side
- Arm Circles: 30 seconds forward, 30 seconds backward
WOD
3 Rounds for Time
- Hang Power Snatch: 12 reps
- Box Jumps: 15 reps
- Kettlebell Swings: 15 reps
- Overhead Lunges: 10 reps each leg
Skill Building
- Muscle-Ups: 5 sets of 5 reps
Focus on maintaining control throughout the movement and engage your core.
Cardio
AMRAP 10 Minutes
- Rowing: 300 meters
- Double-Unders: 50 reps
- Assault Bike: 10 calories
Stretch
- Focus on stretching the shoulders, hips, and hamstrings