Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute (30 seconds each leg)
WOD:
5 rounds for time:
- Sumo Deadlift High Pull: 15 reps
- Overhead Lunge: 10 reps per leg
- Toes-to-Bar: 12 reps
- Rest 1 minute between rounds
Skill building:
- Pistols (single-leg squats): 4 sets of 5 reps per leg
Focus on maintaining balance and controlled lowering. Use a box or wall support if needed.
Cardio:
AMRAP 15 minutes:
- Box Jump-overs: 10 reps
- Rowing: 250 meters
- Double-Unders: 30 reps
Stretch:
Focus on stretching quads, hamstrings, and shoulders.