Warm-up:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Hip Circles: 1 minute
WOD:
4 rounds for time
- Sumo Deadlift High Pull: 12 reps
- Push Press: 10 reps
- Box Jump-overs: 8 reps
- Plank Variations: 30 seconds
Skill building:
- Turkish Get-Ups: 4 sets of 5 reps each arm
Focus on controlled movement and maintaining a strong core throughout the exercise.
Cardio:
AMRAP 12 minutes
- Rowing: 250 meters
- Dumbbell Snatch: 8 reps each arm
- Burpees: 12 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and chest.