Warm-up:
- High Knees: 2 minutes
- Arm Circles: 1 minute each direction
- Hip Circles: 1 minute each direction
WOD:
AMRAP 20 minutes
- Hang Power Snatch: 5 reps
- Kettlebell Swings: 12 reps
- Box Jumps: 15 reps
- Push Press: 8 reps
Skill Building:
- Muscle-Ups (bar or rings): 5 sets of 3 reps
- Focus on controlled movements and proper kip. Rest 1-2 minutes between sets.
Cardio:
EMOM 15 minutes
- 400m Run: 1 round
- Plank Hold: 45 seconds
- Burpees: 10 reps
Stretch:
- Focus on stretching the chest and shoulders
- Hamstring stretch
- Lower back release