Warm-up:
- 2 sets of:
- Jumping Jacks: 30 seconds
- Arm Circles: 30 seconds
- High Knees: 30 seconds
- Leg Swings: 15 seconds each leg
WOD:
- Every 2 minutes on the minute (EMOM) for 16 minutes:
- Power Snatch: 5 reps
- Box Jump Overs: 10 reps
- Overhead Squat: 5 reps
- Wall Balls: 15 reps
Skill Building:
- Toes-to-Bar: 5 sets of 8-10 reps
- Focus on maintaining control during each lift, activating your core, and utilizing your hip flexors.
Cardio:
- AMRAP 12 minutes:
- Assault Bike: 10 calories
- Double-Unders: 40 reps (or 80 single-unders)
- V-Ups: 15 reps
Stretch:
- Focus on stretching the hamstrings, calves, shoulders, and hip flexors.