Warm-up:
- 1 set of:
- Arm Circles: 1 minute
- High Knees: 1 minute
- Lateral Lunges: 1 minute per leg
WOD:
- 4 rounds of:
- Power Clean: 8 reps (moderate weight)
- Push-ups: 15 reps
- Russian Twists: 20 reps
- Farmers Carry: 20 meters (heavy as possible)
Skill building:
- Overhead Squat:
- 3 sets of 8 reps
- Focus on maintaining a tight core and balance. Rest 60 seconds between sets.
Cardio:
- AMRAP 12 minutes:
- Double-Unders: 30 reps
- Rowing: 250 meters
- Burpees: 10 reps
Stretch:
- Focus on stretching the lower back, hips, and shoulders