Warm-up:
1 set of:
- Arm Circles: 1 minute (30 seconds each direction)
- Leg Swings: 1 minute (30 seconds per leg)
- World’s Greatest Stretch: 1 minute (30 seconds per side)
WOD:
4 rounds for time:
- Power Clean: 10 reps
- Pistols (Single-leg squats): 12 reps (6 per leg)
- Handstand Push-ups: 8 reps
Skill Building:
- Muscle-Ups (bar): 4 sets of 5 reps
- Focus on a strong kip and fast transition from pull to push. Rest between sets.
Cardio:
AMRAP 12 minutes:
- Rowing: 200 meters
- Box Jump-overs: 10 reps
- Russian Twists: 20 reps (10 per side)
Stretch:
Focus on hip flexors, hamstrings, and shoulders. Consider using dynamic stretches like lunge twists and seated straddle stretches.