Warm-up:
- 1 set of:
- Jogging in place: 2 minutes
- Inchworm to Stretch: 5 reps
WOD:
- 4 rounds of:
- Thruster: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Russian Twists: 20 reps (10 each side)
Skill Building:
- Kipping Pull-ups: 5 sets of 5 reps
- Focus on a smooth swing and using your hips to aid the upward motion.
Cardio:
- AMRAP 8 minutes:
- Box Jumps: 10 reps
- Double-Unders: 20 reps
- Assault Bike: 15 calories
Stretch:
- Focus on stretching the back, shoulders, and hamstrings.