Warm-up
- High Knees: 1 minute
- Arm Circles: 1 minute (30 seconds each direction)
- Inchworm to Push-up: 6 reps
WOD
- AMRAP 18 minutes:
- Thrusters: 10 reps
- Chest-to-Bar Pull-ups: 8 reps
- Box Jump-overs: 12 reps
Skill building
- Muscle-Ups: 5 sets of 3 reps
- Focus on maintaining a strong kip and controlled descent.
Cardio
- EMOM 10 minutes:
- Assault Bike: 12 calories
- Burpees: 10 reps
Stretch
- Focus on stretching the shoulders and lower back.