Warm-up
1 set of:
- High Knees: 1 minute
- Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
- Inch worms: 5 reps
WOD
For Time
- Sumo Deadlift High Pull: 10 reps
- Pistols (alternating legs): 20 reps
- Hang Power Snatch: 15 reps
- Push Press: 20 reps
- Sit-ups: 25 reps
Skill building
- Muscle-Ups (ring): 5 sets of 5 reps
Focus on engaging your core and maintaining a controlled motion during the transition. Rest as necessary.
Cardio
EMOM 10 minutes
- Rowing: 20 calories
- Bicycle Crunches: 30 seconds
Alternate exercises each minute.
Stretch
- Focus on stretching hamstrings, shoulders, and hips.