Warm-up
- Jump Rope: 3 minutes
- Arm Circles: 30 seconds each direction
- Bodyweight Squats: 15 reps
WOD
3 Rounds for Time
- Thrusters: 12 reps
- Power Cleans: 10 reps
- Chest-to-Bar Pull-ups: 8 reps
- Overhead Lunges: 12 reps per leg
Skill Building
- Bar Muscle-Ups: 5 sets of 3 reps
Focus on maintaining a kip and transitioning smoothly over the bar.
Cardio
AMRAP 12 minutes
- Running: 200 meters
- Double-Unders: 25 reps
- Box Jump-Overs: 10 reps
Stretch
- Focus on full-body stretching including shoulders, hamstrings, and quads.