Warm-up
3 sets of:
- Bear Crawls: 30 seconds
- Arm Circles: 1 minute
- Air Squats: 10 reps
WOD
AMRAP 15 minutes
- Front Squat: 10 reps (moderate weight)
- Push Press: 8 reps
- Box Jump-overs: 8 reps
- Dumbbell Snatch: 6 reps per arm
Skill Building
- Muscle-Ups (bar): 5 sets of 3 reps
Focus on engaging the core, utilize a strong kip, and transition smoothly from pull-up to dip phase.
Cardio
EMOM 10 minutes
- Assault Bike: 12 calories
- Burpees: 6 reps
Stretch
Focus on lower body and shoulder stretches to relax muscles and prevent injury.