Warm-up:
3 sets of:
- High Knees: 30 seconds
- Banded Pass-throughs: 10 reps
- Burpees: 5 reps
WOD:
4 sets of:
- Sumo Deadlift High Pull: 12 reps
- Ring Dips: 10 reps
- Overhead Lunge: 8 reps each leg
Skill building:
Box Jump Variations: 5 sets of 5 reps
- Focus on explosive movement and landing softly
- Rest 60 seconds between sets
Cardio:
For time:
- 800m Run
- 10 Dumbbell Snatches (each arm)
- 20 Wall Balls
- 30 Double-Unders
Stretch:
Focus on stretching hamstrings, shoulders and wrists.