Warm-up:
2 sets of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Inchworm to Push-up: 5 reps
WOD:
15-minute AMRAP:
- Power Cleans: 10 reps
- Burpees: 12 reps
- Overhead Lunges: 10 reps each leg
Skill building:
- Ring Dips: 4 sets of 8-10 reps
Focus on keeping a tight core and controlled movement throughout.
Cardio:
10 rounds for time:
- Rowing: 200 meters
- Box Jump-overs: 8 reps
Stretch:
- Focus on stretching quadriceps, hamstrings, and shoulders