Warm-up:
1 set of:
- Jumping Jacks: 1 minute
- Arm Circles: 1 minute per direction
- Inchworms: 1 minute
- Bird Dog: 1 minute alternating sides
WOD:
For time:
- Thrusters: 21-15-9 reps
- Toes-to-Bar: 18-12-6 reps
- Power Snatch: 15-9-3 reps
Skill building:
- Handstand Walk: 5 sets of 10 meters
Focus on maintaining core tightness and consistent breathing. Rest as needed between sets.
Cardio:
AMRAP 12 minutes:
- Box Jumps: 15 reps
- Rowing: 250 meters
- Russian Twists: 20 reps (10 each side)
Stretch:
Focus on stretching the shoulders, hamstrings, and lower back.