Warm-up:
2 sets of:
- High Knees: 30 seconds
- Inchworms: 5 reps
- Arm Circles: 30 seconds forward/backward
WOD:
7 rounds of:
- Thrusters: 12 reps
- Chest-to-Bar Pull-ups: 10 reps
- Box Jump-overs: 15 reps
Skill building:
- Bar Muscle-Ups: 5 sets of 3-5 reps
- Focus on a strong kip and aggressive pull to quickly transition over the bar. Rest as needed between sets.
Cardio:
AMRAP 12 minutes
- Double-Unders: 50 reps
- Kettlebell Swings: 15 reps
- V-Ups: 10 reps
Stretch:
Focus on stretching hips and shoulders.