Warm-up:
- 2 sets of:
- High Knees: 30 seconds
- Arm Circles: 30 seconds each direction
- Leg Swings: 15 reps per leg
WOD:
- AMRAP 18 minutes:
- Thrusters: 12 reps with moderate weight
- Sumo Deadlift High Pull: 10 reps
- Toes-to-Bar: 15 reps
Skill building:
- Muscle-Ups: 5 sets of 3 reps
- Focus on a strong kip and maintaining core tightness, rest as needed between sets.
Cardio:
- EMOM 12 minutes:
- Rowing: 200 meters
- Burpees: 10 reps
Stretch:
- Focus on stretching the hip flexors, shoulders, and hamstrings