Warm-up
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
WOD
AMRAP 15 minutes
- Clean and Jerk: 10 reps
- Russian Twists: 15 reps each side
- Kettlebell Swings: 15 reps
- Box Jumps: 12 reps
Skill building
- Handstand Push-ups: 5 sets of 5 reps
- Focus on keeping a tight core and controlled descent. Rest 60 seconds between sets.
Cardio
EMOM 10 minutes
- Rowing: 15 calories
- Burpees: 10 reps
Stretch
Focus on stretching shoulders, hamstrings, and quads.