Warm-up
1 set of:
- Dynamic Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute each leg
- Inchworm to Push-Up: 6 reps
- Air Squats: 12 reps
WOD
3 Rounds For Time
- Sumo Deadlift High Pull: 15 reps
- Push Press: 12 reps
- Front Squat: 10 reps
Skill building
- Muscle-Ups (bar or rings): 5 sets of 3 reps
- Focus on maintaining a false grip and pulling the chest to the bar. Rest 1-2 minutes between sets.
Cardio
15 Minute AMRAP
- Double-Unders: 25 reps
- Box Jump-overs: 10 reps
- Burpees: 12 reps
Stretch
Focus on stretching lower back, shoulders, and hamstrings.