Warm-up
- High Knees: 1 minute
- Arm Circles: 30 seconds forward, 30 seconds backward
- Butt Kickers: 1 minute
- Inchworms: 8 reps
WOD
5 rounds for time
- Clean and Jerk: 6 reps
- Overhead Squat: 8 reps
- Double-Unders: 30 reps or 60 single unders
- Box Jumps: 10 reps
Skill building
- Pistols (single-leg squats): 4 sets of 5 reps per leg
Focus on maintaining balance and depth with controlled movements. Rest as needed between sets.
Cardio
AMRAP 12 minutes
- Rowing: 250m
- Burpees: 10 reps
- Kettlebell Swings: 15 reps at moderate weight
Stretch
Focus on stretching your hips, quads, and shoulders. Consider using a foam roller to release tension in your back.