Warm-up:
- 2 sets of:
- Arm Circles: 30 seconds each direction
- Leg Swings: 10 reps per leg
- Back Widows: 15 reps
WOD:
- AMRAP 18 Minutes:
- Thrusters: 12 reps
- Power Clean: 10 reps
- Wall Balls: 15 reps
Skill Building:
- Handstand Push-ups: 5 sets of 5 reps
- Focus on keeping your core tight and engaging your shoulders.
Cardio:
- EMOM 12 Minutes:
- Assault Bike: 15/12 cal
- Box Jump-overs: 8 reps
Stretch:
- Focus on stretching your shoulders, hamstrings, and hip flexors.