Warm-up:
- Jumping Jacks: 2 minutes
- Arm Circles: 1 minute forward, 1 minute backward
- Leg Swings: 1 minute each leg
WOD:
3 Rounds for Time:
- Power Snatch: 10 reps
- Front Squat: 12 reps
- Sumo Deadlift High Pull: 15 reps
- Push Press: 10 reps
Skill Building:
- Handstand Walk: 5 sets of 5 meters
- Focus on balance and controlled breathing. Engage the core for stability and keep the arms straight.
Cardio:
AMRAP 12 minutes:
- Rowing: 200 meters
- Double-Unders: 30 reps
- Burpees: 10 reps
Stretch:
- Focus on the lower back, shoulders, and legs.
- Include static stretches like seated forward fold, shoulder stretches, and quad stretches.