Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute per direction
- Bodyweight Squats: 30 reps
- Leg Swings: 1 minute per leg
WOD
5 Rounds for Time
- Sumo Deadlift High Pull: 12 reps
- Overhead Lunges: 16 steps (8 each leg)
- Dumbbell Snatch: 10 reps each arm
Skill building
- Muscle-Ups (bar or rings): 4 sets of 5 reps
Tips:
Focus on keeping your core engaged and ensure the transition is smooth. Use a mixed grip if necessary.
Cardio
AMRAP 15 minutes
- Assault Bike: 15 calories
- Box Jump-overs: 12 reps
- Russian Twists: 20 reps
- Rowing: 250 meters
Stretch
Focus on stretching your lower back, shoulders, and hamstrings.