Warm-up:
1 set of:
- Jumping Jacks: 2 minutes
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute each direction
WOD:
20-minute AMRAP:
- Thrusters: 10 reps
- Power Snatch: 8 reps
- Burpees: 12 reps
- Box Jump-overs: 10 reps
Skill building:
- Handstand Push-ups: 5 sets of 5 reps
Focus on maintaining a straight line from your wrists to your hip to your ankles. Rest between sets.
Cardio:
EMOM 15 minutes:
- Rowing: 15 calories
- Assault Bike: 12 calories
- Double-Unders: 50 reps
Stretch:
Focus on stretching shoulders, chest, and quads.