Warm-up:
- Jump Rope: 3 minutes
- Arm Circles: 1 minute forwards, 1 minute backwards
- Leg Swings: 1 minute each leg
WOD:
AMRAP 18 minutes
- Power Snatch: 8 reps
- Push Press: 12 reps
- Pistols (single-leg squats): 6 reps each leg
Skill building:
- L-Sit: 5 sets of 20 seconds
Focus on keeping a tight core, legs straight, and shoulders engaged. Rest as needed between sets.
Cardio:
EMOM 10 minutes
- Assault Bike: 10 calories
- Burpees: 8 reps
Stretch:
- Focus on hips, hamstrings, and shoulders.