Warm-up:
- 2 sets of:
- High Knees: 30 seconds
- Arm Circles: 30 seconds
- Hip Circles: 30 seconds
WOD:
3 rounds for time:
- Thruster: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Kettlebell Swings: 15 reps
Skill building:
- Handstand Push-ups: 4 sets of max reps
- Focus on keeping the core engaged and maintaining a neutral neck position. Rest as needed between sets.
Cardio:
AMRAP 10 minutes:
- Rowing: 250 meters
- Box Jumps: 10 reps
- V-Ups: 15 reps
Stretch:
- Focus on stretching the shoulders, back, and hamstrings.