Warm-up:
2 sets of:
- Dynamic Arm Circles: 30 seconds each direction
- High Knees: 1 minute
- Inch Worms: 5 reps
- Leg Swings: 30 seconds each leg
WOD:
4 Rounds for Time
- Hang Power Clean: 10 reps
- Pistols: 12 reps (6 each leg)
- Ring Dips: 10 reps
- Turkish Get-Ups: 6 reps (3 each side)
Skill Building:
- Handstand Walk: Practice for 5 sets of 30 seconds
- Focus on core stability and straight body alignment. Use a wall for support if needed.
Cardio:
AMRAP 12 Minutes
- Assault Bike: 10 calories
- Double-Unders: 20 reps
- Wall Balls: 15 reps
Stretch:
- Focus on hamstring, quadriceps, and shoulder stretches to cool down and prevent soreness.