Warm-up
1 set of:
- Dynamic Lunges: 1 minute per leg
- Shoulder Circles: 1 minute
- Hip Circles: 1 minute
- Arm Swings: 1 minute
WOD
3 rounds for time:
- Overhead Squat: 15 reps
- Push Press: 12 reps
- Chest-to-Bar Pull-ups: 10 reps
Skill building
- Handstand Walks: 5 attempts; focus on maintaining a straight body line and engage your core for stability.
Cardio
AMRAP 12 minutes:
- Double-Unders: 30 reps
- Box Jump-overs: 15 reps
- V-Ups: 10 reps
Stretch
Focus on stretching shoulders, hamstrings, and quadriceps.