Warm-up:
5 minutes of:
- High Knees: 1 minute
- Dynamic Arm Circles: 1 minute
- Inchworms to Push-up: 1 minute
- Toe Touches to Overhead Stretch: 1 minute
WOD:
3 Rounds for Time:
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 12 reps
- V-Ups: 15 reps
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on maintaining a controlled swing and keeping your core engaged throughout the pull.
Cardio:
AMRAP 12 minutes:
- Rowing: 20 calories
- Box Jumps: 15 reps
- Dumbbell Snatch: 10 reps (each arm)
Stretch:
- Focus on stretching hip flexors and shoulders.