Warm-up:
- High Knees: 1 minute
- Inchworms: 6 reps
- Arm Circles: 30 seconds each direction
WOD:
4 Rounds for Time
- Sumo Deadlift High Pull: 10 reps
- Thruster: 12 reps
- Toes-to-Bar: 15 reps
- Overhead Lunges: 12 reps (6 each leg)
Skill building:
- Ring Dips: 5 sets of 5 reps
- Focus on keeping the core engaged and controlling the descent. Rest as needed between sets.
Cardio:
AMRAP 10 minutes
- Box Jumps: 10 reps
- Double-Unders: 20 reps
- Assault Bike: 15 calories
Stretch:
- Focus on stretching the hips, shoulders, and calves.