Warm-up
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Lateral Leg Swings: 1 minute per leg
WOD
- AMRAP 18 minutes:
- Thrusters: 12 reps
- Pistols (single-leg squats): 8 reps each leg
- Kettlebell Swings: 15 reps
Skill building
- Muscle-Ups (bar or rings): 5 sets of 3 reps
- Focus on pulling to the chest and transitioning smoothly to the dip. Rest for 1 minute between sets.
Cardio
- EMOM 12 minutes:
- Rowing: 15 calories
- Double-Unders: 30 reps
Stretch
- Focus on stretching quads, hamstrings, shoulders, and triceps.