Warm-up:
2 sets of:
- Dynamic Lunges: 10 reps per leg
- Scorpions: 6 each side
- Jump Squats: 10 reps
- Arm Circles: 30 seconds each direction
WOD:
4 rounds for time:
- Thrusters: 12 reps
- Toes-to-Bar: 10 reps
- Sumo Deadlift High Pull: 10 reps
Skill building:
- Handstand Push-ups: 5 sets of 5 reps
- Focus on maintaining a straight posture and controlling your descent.
Cardio:
AMRAP 10 minutes:
- Rowing: 200 meters
- Burpees: 12 reps
- Double-Unders: 30 reps
Stretch:
- Focus on stretching the shoulders, hip flexors, and hamstrings.