Warm-up:
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- World’s Greatest Stretch: 1 minute per side
- Trunk Twists: 1 minute
WOD:
- AMRAP 20 minutes:
- Thrusters: 10 reps (choose a challenging weight)
- Box Jumps: 15 reps
- Pull-ups: 10 reps (kipping or strict, based on ability)
- Russian Twists: 20 reps (10 per side)
Skill Building:
- Turkish Get-Ups: 5 sets of 3 reps each side
- Focus on controlling movement and maintaining balance. Rest between sets as needed.
Cardio:
- For Time:
- Rowing: 1,000 meters
- Burpees Over Rower: 20 reps
- Double-Unders: 100 reps (scale with single unders if necessary)
Stretch:
- Focus on stretching your hip flexors, shoulders, and upper back.