Warm-up
- EMOM 5 minutes
- Jumping Jacks: 1 minute
- Scorpions: 45 seconds per side
- Arm Circles: 30 seconds forward and back
WOD
- 5 Rounds for Time
- Hang Power Snatch: 10 reps
- Wall Balls: 15 reps
- Box Jump-overs: 10 reps
Skill building
- Muscle-Ups (rings): 5 sets of 3 reps
- Focus on a strong kip and a fluid transition from pull-up to dip
Cardio
- AMRAP 10 minutes
- Assault bike: 15 calories
- Burpees: 10 reps
Stretch
- Focus on hips, shoulders, and hamstrings