Warm-up:
- **1 set of**:
- High Knees: 1 minute
- Dynamic Arm Circles: 1 minute
- Inchworms: 5 reps
- Side Lunges: 10 reps per side
WOD:
- **AMRAP 20 minutes**:
- Front Squats: 10 reps (moderate weight)
- Sumo Deadlift High Pull: 12 reps
- Turkish Get-Ups: 6 reps per side
Skill building:
- Handstand Walk: 6 sets of 40 seconds
- Focus on core stability and maintaining straight alignment. Rest between sets.
Cardio:
- **EMOM 15 minutes**:
- Rowing: 15 calories
- Box Jump-overs: 8 reps
- Double-Unders: 40 reps
Stretch:
- Focus on full-body stretch, with an emphasis on hip flexors, shoulders, and chest.