Warm-up
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 15 seconds each leg
WOD
AMRAP 16 minutes
- Thrusters: 10 reps
- Pull-ups (kipping/butterfly): 8 reps
- Box Jump-overs: 10 reps
Skill building
- Pistols (single-leg squats): 5 sets of 5 reps each leg
Focus on balance and full depth, using a box for support if needed.
Cardio
EMOM 12 minutes
- Burpees: 10 reps
- Kettlebell Swings: 15 reps
Stretch
Focus on stretching quads and chest.