Warm-up:
- 5 minutes of:
- High Knees: 30 seconds
- Arm Circles: 1 minute
- Leg Swings: 1 minute per leg
WOD:
- 3 sets:
- Thruster: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Burpees: 15 reps
- Rest 2 minutes between sets
Skill building:
- Handstand Walk:
- 10 minutes of practice
- Focus on keeping a straight line from hands to toes and breathing steadily.
Cardio:
- AMRAP 12 minutes:
- Kettlebell Swings: 15 reps
- Rowing: 200 meters
- Box Jump-overs: 10 reps
Stretch:
- Focus on stretching back and shoulders
- Hold each stretch for 30 seconds