Warm-up
- Jumping Jacks: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 45 seconds per leg
WOD
AMRAP 15 minutes
- Power Snatch: 5 reps
- Handstand Push-ups: 10 reps
- Kettlebell Swings: 15 reps
Skill Building
- Ring Dips: 5 sets of 5 reps
Focus on controlled movement and full range of motion. Keep elbows close to your body during the dip.
Cardio
Every 3 minutes for 15 minutes
- 400m Run
- Box Jumps: 10 reps
Stretch
Focus on stretching shoulders and hip flexors.