Warm-up
- High Knees: 1 minute
- Inchworms: 1 minute
- Arm Circles: 1 minute
- Mountain Climbers: 1 minute
- Bodyweight Squats: 1 minute
WOD
6 Rounds of:
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 12 reps
- Toes-to-Bar: 15 reps
Rest for 1 minute between rounds.
Skill building
- Handstand Walk: 5 sets of 30-second attempts
- Focus on maintaining a tight core and controlled movements. Use a wall for balance if needed.
Cardio
10 minutes AMRAP (As Many Rounds As Possible)
- Rowing: 250 meters
- Burpees: 12 reps
Try to maintain a consistent pace throughout.
Stretch
- Focus on stretching the hamstrings, shoulders, and back.