Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Hip Circles: 1 minute each direction
WOD:
4 rounds for time of:
- Thrusters: 12 reps
- Toes-to-Bar: 10 reps
- Sumo Deadlift High Pull: 15 reps
Skill Building:
- Handstand Push-ups: 5 sets of max reps
Tips: Focus on keeping your core tight and maintaining a straight line from head to heel.
Cardio:
12-minute AMRAP:
- Rowing: 250 meters
- Box Jumps: 10 reps
- Double-Unders: 20 reps
Stretch:
Focus on stretching hamstrings, shoulders, and back.