Warm-up:
- 2 sets of:
- High Knees: 30 seconds
- Kettlebell Swings: 10 reps
- Inchworm to Push-up: 6 reps
WOD:
- 4 Rounds for Time:
- Hang Power Clean: 10 reps
- Box Jumps: 15 reps
- Push Press: 12 reps
- Run 400 meters
Skill building:
- Overhead Squat: 5 sets of 5 reps
- Focus on maintaining a strong core and upright posture.
Cardio:
- 5 sets of:
- Rowing: 2 minutes
- Rest: 1 minute
Stretch:
- Focus on stretching hamstrings, shoulders, and back.