Warm-up:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds per leg
- Butt Kickers: 1 minute
WOD:
3 rounds for time:
- Thrusters: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Russian Twists: 20 reps
Skill building:
- Ring Dips: 5 sets of 8 reps
Focus on a full range of motion, keeping your body stable and controlled. Rest 1 minute between sets.
Cardio:
AMRAP 10 minutes:
- Box Jump-overs: 10 reps
- Assault Bike: 15 calories
- Double-Unders: 30 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and chest.