Warm-up:
- 2 sets of:
- Arm Circles: 30 seconds each direction
- High Knees: 30 seconds
- Leg Swings: 15 reps each leg
WOD:
- For Time:
- Clean and Jerk: 10 reps
- Box Jumps: 20 reps
- Push Press: 15 reps
- Deadlift: 10 reps
- V-Ups: 25 reps
Skill building:
- Pull-ups (kipping): 5 sets of 8 reps
- Focus on maintaining a steady rhythm and use a slight kip to assist. Rest 1-2 minutes between sets.
Cardio:
- EMOM 15 minutes:
- Minute 1: Assault Bike – 12 cals
- Minute 2: Russian Twists – 15 reps per side
- Minute 3: Burpees – 10 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and core for optimal recovery.