Warm-up:
1 set of:
- High knees: 1 minute
- Lateral leg swings: 10 swings each leg
- Inchworms: 5 reps
- World’s Greatest Stretch: 5 reps per side
WOD:
4 Rounds for Time:
- Sumo Deadlift High Pull: 15 reps
- Dumbbell Snatch: 10 reps each arm
- Box Jump-overs: 12 reps
Skill building:
- Muscle-Ups (ring or bar): 10 sets of 2 reps
Focus on maintaining a false grip and smooth transitions. Rest between sets.
Cardio:
EMOM for 12 minutes:
- Assault Bike: 10 calories
- Double-Unders: 30 reps
Stretch:
- Focus on hamstrings and shoulders.
- Include butterfly stretch and child’s pose.