Warm-up:
2 sets of:
- Dynamic Arm Circles: 30 seconds each direction
- High Knees: 1 minute
- Inchworms: 5 reps
- Air Squats: 15 reps
WOD:
EMOM 18 minutes
- Power Clean: 5 reps
- Russian Twists: 20 reps
- V-Ups: 15 reps
Skill building:
- Muscle-Ups (rings): 4 sets of 3 reps
Focus on maintaining a strong grip and using a fluid kip for efficient transitions. Rest between sets as needed.
Cardio:
AMRAP 12 minutes
- Rowing: 250 meters
- Double-Unders: 30 reps
- Kettlebell Swings: 15 reps
Stretch:
- Focus on hamstrings, shoulders, and back stretching