Warm-up:
- Dynamic Lunges: 1 minute per leg
- Inch Worms: 45 seconds
- High Knees: 1 minute
WOD:
Every 4 Minutes on the Minute (E4MOM) for 16 minutes:
- Hang Power Clean: 8 reps
- Thrusters: 10 reps
- Pistols (single-leg squats): 6 reps per leg
- Complete all exercises within 4 minutes and rest for the remaining time, repeat.
Skill Building:
- Muscle-Ups (bar or rings): 5 sets of 3 reps
- Tip: Focus on a strong kip swing and press out the top of the movement efficiently.
Cardio:
AMRAP 12 minutes:
- Box Jumps: 12 reps
- Double-Unders: 30 reps
- Rowing: 200m
Stretch:
- Emphasize stretching the quads, hamstrings, and shoulders.