Warm-up
- High Knees: 1 minute
- Arm Circles: 1 minute
- Butt Kickers: 1 minute
WOD
For time (3 rounds):
- Thrusters: 15 reps (moderate weight)
- Box Jump-overs: 10 reps
- Overhead Lunge: 12 reps (6 each leg, using light dumbbells or bodyweight)
- Wall Balls: 15 reps
Skill building
- Pistols (single-leg squats): 5 sets of 5 reps per leg
Focus on balance and control; use a box or chair for modified support if necessary.
Cardio
5 rounds:
- Rowing: 250m
- Burpees: 12 reps
- Assault Bike: 15 cals
Stretch
- Focus on quads, hamstrings, and shoulders