Warm-up
2 sets of:
- High Knees: 1 minute
- Arm Circles: 1 minute (30 seconds each direction)
WOD
5 Rounds for Time:
- Sumo Deadlift High Pull: 12 reps
- Overhead Lunge: 12 reps (6 each leg)
- Push Press: 15 reps
Skill Building
- Muscle-Ups: 5 sets of 3 reps
Focus on smooth transitions and maintaining a tight core throughout the movement.
Cardio
15-minute AMRAP:
- Rowing: 10 calories
- Double-Unders: 25 reps
- Box Jumps: 15 reps
Stretch
- Focus on hip flexors, shoulders, and hamstrings.