Warm-up:
- 1 set of:
- Jump Rope: 2 minutes
- Dynamic Leg Swings: 10 reps each leg
- Arm Circles: 10 reps forward and backward
WOD:
- 4 Rounds for Time:
- Thrusters: 10 reps
- Box Jump-overs: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Rest: 1 minute between rounds
Skill building:
- Bar Muscle-Ups: 5 sets of 5 reps
- Focus on maintaining a strong kip and controlled descent. Use bands if necessary for assistance.
Cardio:
- AMRAP 8 minutes:
- Running: 200m
- Kettlebell Swings: 15 reps
- Burpees: 10 reps
Stretch:
- Focus on stretching the lower back and shoulders with Child’s Pose and Arm Across Chest stretches.