Warm-up:
- **3 sets of**:
- Jumping Jacks: 30 seconds
- Arm Circles: 15 seconds forward, 15 seconds backward
- Leg Swings: 15 seconds each leg
WOD:
- **For time (4 rounds)**:
- Hang Power Clean: 10 reps
- Front Squat: 15 reps
- Push Press: 12 reps
Rest 1 minute between rounds
Skill building:
- **Ring Dips**: 4 sets of 6-8 reps
- Focus on keeping elbows tight to your body and controlling descent. Rest 90 seconds between sets.
Cardio:
- **AMRAP 10 minutes**:
- Rowing: 250 meters
- Burpees: 10 reps
- Double-Unders: 20 reps
Stretch:
- Focus on stretching quads, shoulders, and hamstrings.