Warm-up:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Shoulder Circles: 30 seconds in each direction
WOD:
- 5 Rounds for Time:
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 15 reps
- Box Jump-overs: 12 reps
Skill building:
- Ring Dips: 6 sets of 5 reps
- Focus on keeping your elbows tight to your body and a straight torso. Allow for 1 minute rest between sets.
Cardio:
- AMRAP 10 minutes:
- Assault Bike: 8 Calories
- Russian Twists: 16 reps (8 each side)
- Burpees: 8 reps
Stretch:
- Focus on hamstrings and shoulders. Use static stretching to hold each position for at least 30 seconds.