Warm-up:
- **2 sets of**:
- High Knees: 30 seconds
- Arm Circles: 15 seconds each direction
- Leg Swings: 10 each leg
WOD:
- **3 rounds for time:**
- Sumo Deadlift High Pull: 12 reps
- Box Jumps: 10 reps
- Hang Power Clean: 15 reps
- Wall Balls: 20 reps
Skill building:
- Turkish Get-Ups: 5 sets of 3 reps per side
- Focus on controlled movement and stabilizing the shoulder.
Cardio:
- **AMRAP 12 minutes:**
- Assault Bike: 10 calories
- Double-Unders: 30 reps
- Burpees: 10 reps
Stretch:
- Focus on stretching hips, chest, and shoulders.