Warm-up:
- 2 sets of:
- Inchworms with Push-up: 1 minute
- Butt Kickers: 1 minute
- World’s Greatest Stretch: 45 seconds per side
WOD:
- AMRAP 12 minutes
- Front Squats: 10 reps
- Handstand Push-ups: 6 reps
- Sumo Deadlift High Pull: 12 reps
Skill building:
- Muscle-Ups (bar or rings): 5 sets of 3 reps
- Focus on maintaining tight core and smooth transition between pull-up and dip.
Cardio:
- EMOM 10 minutes
- Wall Balls: 15 reps
- Assault Bike: 10 calories
Stretch:
- Focus on quads, shoulders, and hip flexors. Include stretches like Quad Stretch, Shoulder Stretch, and Hip Flexor Stretch.