Warm-up:
- 3 Rounds of:
- Jumping Jacks: 30 seconds
- Arm Circles: 30 seconds (forward and backward)
- High Knees: 30 seconds
WOD:
- 4 Sets of:
- Thrusters: 12 reps
- Power Cleans: 10 reps
- Wall Balls: 15 reps
Skill building:
- Handstand Push-ups: 5 sets of 5 reps
- Focus on maintaining a straight line from wrists to feet. Ensure a controlled descent.
Cardio:
- For Time (15 minutes Cap):
- 800m Run
- Burpees: 20 reps
- Double-Unders: 50 reps
- Rowing: 500m
Stretch:
- Focus on stretching legs and shoulders.
- Hamstring Stretch
- Shoulder Stretch
- Cat-Cow Stretch