Warm-up:
2 sets of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Leg Swings: 1 minute per leg
WOD:
4 rounds for time:
- Thrusters: 12 reps
- Sumo Deadlift High Pull: 15 reps
- Kettlebell Swings: 15 reps
- Sit-ups: 20 reps
Skill building:
- Ring Dips: 4 sets of 8 reps
Focus on maintaining control and full range of motion. Rest between sets.
Cardio:
AMRAP 10 minutes:
- Rowing: 250 meters
- Burpees: 8 reps
- Double-Unders: 15 reps
Stretch:
Focus on stretching your shoulders, back, and legs.