Warm-up
- 2 sets of:
- Jumping Jacks: 45 seconds
- Arm Circles: 30 seconds forward, 30 seconds backward
- High Knees: 45 seconds
WOD
For time (15 minutes cap):
- Dumbbell Snatch: 20 reps (10 each arm)
- Box Jumps: 15 reps
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 12 reps
- V-Ups: 20 reps
Skill building
- Muscle-Ups (bar): 5 sets of 3 reps
Focus on maintaining a strong kip and explosive pull to transition smoothly over the bar. Rest for 1 minute between sets.
Cardio
AMRAP 12 minutes:
- Rowing: 250 meters
- Burpees: 8 reps
- Plank Variations: 30 seconds (switch between side and elbow planks)
Stretch
- Focus on stretching out the hips, shoulders, and hamstrings.
- Include Pigeon Pose, Thread the Needle, and Standing Forward Bend.