Warm-up
- 1 set of:
- Jumping Jacks: 1 minute
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
WOD
- AMRAP 14 minutes:
- Hang Power Cleans: 12 reps
- Sumo Deadlift High Pulls: 15 reps
- Wall Balls: 20 reps
Skill building
- Muscle-Ups (bar): 5 sets of 3-5 reps (depending on skill level)
- Focus on controlled movements and keeping a strong core engagement. Rest as needed between sets.
Cardio
- EMOM 12 minutes:
- Minute 1: Rowing 18 calories
- Minute 2: Double-Unders: 40 reps
- Minute 3: Burpees: 12 reps
Stretch
- Focus on stretching the shoulders, hamstrings, and calves to cool down effectively.