Warm-up:
2 sets of:
- High Knees: 1 minute
- Lateral Lunges: 10 reps each side
- Arm Circles: 30 seconds forward & backward
WOD:
4 rounds for time:
- Thrusters: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Box Jumps: 15 reps
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
Focus on maintaining a tight core and controlled kipping motion for efficiency.
Cardio:
15 minutes AMRAP:
- Running (400m): 1 round
- Wall Balls: 15 reps
- Burpees: 12 reps
Stretch:
- Focus on stretching the hip flexors, quads, and shoulders.