Warm-up
- Jumping Jacks: 1 minute
- Samson Stretch: 30 seconds per side
- Inchworms: 10 reps
WOD: AMRAP 15 minutes
- Sumo Deadlift High Pull: 10 reps
- V-Ups: 12 reps
- Box Jump-overs: 15 reps
- Push Press: 8 reps (moderate weight)
Skill Building
- Muscle-Ups: 5 sets of 3 reps
- Focus on maintaining a strong kip and a quick transition from pull to push. Rest as needed between sets.
Cardio: EMOM 10 minutes
- Rowing: 15 calories
- Burpees: 10 reps
Stretch
- Focus on stretching hamstrings and shoulders