Warm-up
2 sets of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 10 reps per leg
WOD
AMRAP 15 minutes:
- Thruster: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Box Jump-overs: 10 reps
Skill building
- Muscle-Ups (bar): 4 sets of 5 reps
- Focus on smooth transitions between pull-up and dip phases. Rest as needed between sets.
Cardio
5 rounds of:
- Assault Bike: 20 cals
- Running: 400m
Stretch
- Focus on stretching hamstrings, quadriceps, shoulders, and back.