Warm-up
- 3 sets of:
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds per leg
- High Knees: 1 minute
WOD
- 5 rounds for time:
- Sumo Deadlift High Pulls: 10 reps
- Wall Balls: 15 reps
- Kettlebell Swings: 12 reps
Skill building
- Muscle-Ups (bar or rings): 4 sets of 5 reps
- Focus on controlled motion and a strong kip. Rest 2 minutes between sets.
Cardio
- 12-minute AMRAP:
- Assault Bike: 10 calories
- Box Jump-overs: 10 reps
- Toes-to-Bar: 10 reps
Stretch
- Focus on hip flexors, hamstrings, and shoulders.
- Hold each stretch for 30 seconds and repeat as needed.