Warm-up
- Jumping Jacks: 2 minutes
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute (30 seconds each direction)
WOD
EMOM 18 minutes
- Clean and Jerk: 6 reps
- Pull-ups: 8 reps
- Sumo Deadlift High Pull: 10 reps
Skill building
- Handstand Walk: 6 sets of 15 seconds
- Tips: Focus on maintaining a tight core and keeping legs straight. Rest between attempts.
Cardio
AMRAP 12 minutes
- Rowing: 250 meters
- Box Jumps: 10 reps
- Double-Unders: 20 reps
Stretch
- Focus on stretching lower back and legs.