Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute each leg
- Inchworms: 1 minute
WOD:
AMRAP 12 minutes:
- Power Clean: 10 reps
- Dumbbell Snatch: 10 reps each arm
- Burpees: 15 reps
Skill building:
- Handstand Push-ups: 5 sets of 5 reps
Focus on keeping a tight core and driving through your shoulders. Use a wall for balance if necessary.
Cardio:
4 rounds of:
- 400m Run: 1 round
- Rowing: 500m
- Box Jumps: 20 reps
Stretch:
Focus on stretching the chest, hamstrings, and shoulders.