Warm-up
- High Knees: 1 minute
- Arm Circles: 1 minute
- Torso Twists: 1 minute
WOD
AMRAP 15 minutes:
- Sumo Deadlift High Pull: 10 reps
- Overhead Lunges: 10 reps per leg
- Box Jump-overs: 8 reps
Skill Building
- Muscle-Ups (bar or rings): 4 sets of 5 reps
Focus on controlled movements and full range of motion. Allow sufficient rest between sets.
Cardio
EMOM 10 minutes:
- Double-Unders: 40 reps
- Rowing: 30 seconds at high intensity
Stretch
- Focus on stretching the hamstrings, shoulders, and hip flexors.