Warm-up:
1 set of:
- Jump Rope: 2 minutes
- High Knees: 30 seconds
- Arm Circles: 30 seconds each direction
- Leg Swings: 10 swings per leg
WOD:
5 rounds of:
- Thrusters: 12 reps
- Toes-to-Bar: 10 reps
- Overhead Lunge: 8 reps each leg
Skill building:
Muscle-Ups (bar): 5 sets of 5 reps
- Focus on a smooth kip and engaging the core. Rest 2 minutes between sets.
Cardio:
AMRAP 12 minutes:
- Assault Bike: 15 calories
- Box Jumps: 10 reps
- Burpees: 10 reps
Stretch:
- Focus on stretching shoulders, hips, and hamstrings.