Warm-up
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 30 seconds forward, 30 seconds backward
- Knee Hugs: 30 seconds per leg
WOD
5 Rounds for Time
- Front Squat: 10 reps
- Chest-to-Bar Pull-ups: 8 reps
- Dumbbell Snatch: 6 reps per arm
Skill Building
- Double-Unders: 5 sets of 30 seconds max reps
Focus on smooth wrist movement and staying light on your feet.
Cardio
AMRAP 12 minutes
- Rowing: 250m
- Burpees: 12 reps
- Russian Twists: 15 reps per side
Stretch
- Focus on stretching hamstrings, quads, and upper back.