Warm-up:
1 set of:
- High Knees: 1 minute
- Inchworms: 1 minute
- Leg Swings: 30 seconds each leg
- Arm Circles: 30 seconds each direction
WOD:
For time:
- Power Clean: 5 sets of 10 reps
- Sumo Deadlift High Pull: 5 sets of 10 reps
- Push Press: 5 sets of 10 reps
Rest 1 minute between sets.
Skill building:
- Muscle-Ups (bar): 4 sets of 4 reps
Focus on a strong kip and keeping your core tight. Rest as needed between sets.
Cardio:
EMOM 10 minutes:
- Rowing: 12 calories
- Burpees: 10 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and chest.