Warm-up:
3 sets of:
- Arm Circles: 30 seconds per direction
- High Knees: 30 seconds
- Knee Pulls to Chest: 5 per leg
WOD:
5 rounds for time:
- Hang Power Clean: 10 reps
- Overhead Lunge: 20 meters
- Wall Balls: 12 reps
- Box Jump-overs: 8 reps
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on maintaining a smooth transition from pull-up to dip. Rest 90 seconds between sets.
Cardio:
12-Minute AMRAP (as many rounds as possible):
- Assault Bike: 10 calories
- Double-Unders: 30 reps
- Sit-Ups: 15 reps
Stretch:
- Focus on stretching hip flexors and shoulders.