Warm-up
One set of:
- High Knees: 1 minute
- Lateral Leg Swings: 15 per leg
- Arm Circles: 1 minute
WOD
4 rounds for time:
- Sumo Deadlift High Pull: 12 reps
- Hang Power Snatch: 10 reps
- Ring Dips: 8 reps
- Russian Twists: 15 reps per side
Skill building
- L-Sit: 5 sets of 20 seconds hold
Focus on keeping legs fully extended and core tightly engaged. Rest 30 seconds between sets.
Cardio
15-minute AMRAP (As Many Rounds As Possible):
- Run (100 meters)
- Double-Unders: 20 reps
- Box Jump-overs: 10 reps
Stretch
Focus on stretching hamstrings and shoulders.