Warm-up:
- Jump Squats: 1 minute
- Inchworms to Push-up: 5 reps
- Arm Circles: 30 seconds forward, 30 seconds backward
WOD:
AMRAP 15 minutes
- Front Squat: 10 reps
- Pull-ups: 8 reps
- Box Jumps: 10 reps
Skill building:
- Muscle-Ups: 5 sets of 3 reps
- Focus on smooth transitions from pull-up to dip
- Rest 1 minute between sets
Cardio:
EMOM 12 minutes
- Rowing: 15 calories
- Kettlebell Swings: 12 reps
Stretch:
- Focus on stretching quads, hamstrings, shoulders, and back