Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds forward, 30 seconds backward
- Dynamic Lunges: 1 minute per leg
WOD:
5 rounds for time
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 12 reps
- Toes-to-Bar: 10 reps
Skill building:
- Muscle-Ups on Rings: 5 sets of 3 reps
- Focus on controlling the descent and keep the core engaged.
Cardio:
21-15-9 reps for time
- Kettlebell Swings
- Box Jump-overs
- Assault Bike: 15 cals between sets
Stretch:
Focus on stretching hip flexors, quads, and shoulders.