Warm-up:
2 sets of:
- Jump Rope: 1 minute
- Arm Circles: 1 minute
- Bodyweight Good Mornings: 15 reps
- Hip Circles: 10 reps each side
WOD:
Every 90 seconds for 15 minutes:
- Power Snatch: 6 reps
- Sumo Deadlift High Pull: 10 reps
- Box Jumps: 8 reps
Skill Building:
- Handstand Push-ups: 5 sets of 5 reps
Focus on maintaining a stable core and neutral spine. Rest 90 seconds between sets.
Cardio:
AMRAP 12 minutes:
- Assault Bike: 15 cals
- V-Ups: 15 reps
- Russian Twists: 20 reps
Stretch:
Focus on hamstrings and shoulders. Include a seated forward fold and a shoulder stretch using a door frame or wall.