Warm-up:
3 sets of:
- Arm Circles: 30 seconds each direction
- Leg Swings: 15 each leg
- Inchworm to Push-Up: 8 reps
WOD:
3 rounds for time:
- Thrusters: 15 reps (light to moderate weight)
- Toes-to-Bar: 12 reps
- Overhead Lunge: 10 reps each leg (light weight)
Skill building:
- Muscle-Ups (bar or rings): 5 sets of 3 reps
- Focus on pulling strength and transitioning smoothly between the pull and dip phases.
Cardio:
AMRAP (As Many Rounds As Possible) 10 minutes:
- Rowing: 250 meters
- Burpees: 12 reps
- Russian Twists: 20 reps (10 each side, bodyweight or light weight)
Stretch:
- Focus on stretching the upper back, shoulders, and hips.