Warm-up
- 1 set of:
- Arm Circles: 1 minute forward & backward
- High Knees: 1 minute
- Inchworm to Push-up: 5 reps
- Butt Kickers: 1 minute
WOD
- 5 Rounds for Time:
- Thruster: 10 reps
- Sumo Deadlift High Pull: 15 reps
- Pull-ups: 10 reps
- Weighted Step-Ups: 12 reps per leg
- Rest 1 minute between rounds
Skill Building
- Handstand Walk: 4 sets of 1 minute attempts
- Focus on maintaining a hollow body position and controlled balance. Rest 1 minute between attempts.
Cardio
- AMRAP 12 minutes:
- Double-Unders: 50 reps
- Box Jump-overs: 10 reps
- Rowing: 250 meters
Stretch
- Focus on stretching calves, shoulders, and quads.
- Include static stretches like calf stretches, overhead tricep stretch, and quad stretches.