Warm-up:
- 1 set of:
- Jumping Jacks: 1 minute
- Caterpillar Walks: 1 minute
- Hip Circles: 30 seconds each direction
WOD:
AMRAP 20 minutes:
- Thrusters: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Toes-to-Bar: 8 reps
Skill building:
- Muscle-Ups (bar): 5 sets of 3 reps
- Focus on keeping your core tight and keeping a rhythm. Allow rest between sets.
Cardio:
EMOM 10 minutes:
- Double-Unders: 40 reps every minute
Stretch:
- Focus on stretching hamstrings and shoulders with static stretches.