Warm-up
3 sets of:
- High Knees: 30 seconds
- Inch Worms: 8 reps
- Arm Circles: 30 seconds each direction
WOD
4 Rounds of:
- Hang Power Clean: 10 reps
- Kettlebell Swings: 15 reps
- Push Press: 12 reps
- Russian Twists: 20 reps
Skill building
- Ring Dips: 5 sets of 5 reps
- Focus on keeping elbows close to the body and control the descent.
Cardio
AMRAP 12 minutes:
- 400m Run
- Box Jump-overs: 10 reps
- Plank Variations: 1 minute
Stretch
- Focus on stretching the shoulders, quads, and hamstrings