Warm-up
- Jumping Jacks: 2 minutes
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute
WOD
5 rounds for time
- Overhead Lunges: 10 reps per leg
- Hang Power Clean: 12 reps
- Russian Twists: 20 reps (10 each side)
Skill building
- Handstand Walk: 5 sets of 10 meters
- Focus on maintaining a tight core and controlled balance with each step. Rest between attempts.
Cardio
AMRAP 12 minutes
- Rowing: 250 meters
- Burpees: 10 reps
- Double-Unders: 20 reps
Stretch
- Focus on stretching the shoulders, legs, and core muscles.
- Consider incorporating static stretches like shoulder stretches, quad stretches, and hamstring stretches.