Warm-up
- 1 set of:
- Arm Circles: 1 minute (30 seconds each direction)
- Leg Swings: 1 minute per leg
- Thoracic Spine Twists: 10 reps per side
WOD
- 3 rounds of:
- Thrusters: 15 reps
- Power Snatch: 12 reps
- Ring Dips: 10 reps
- Russian Twists: 20 reps (10 each side)
Skill building
- Handstand Push-ups: 5 sets of 5 reps
- Focus on maintaining a tight core and neutral spine. Rest 1-2 minutes between sets.
Cardio
- For time:
- Running: 800 meters
- Double-Unders: 50 reps
- Box Jumps: 30 reps
Stretch
- Focus on stretching the shoulders, hip flexors, and quadriceps.