Warm-up:
- Jump Rope: 3 minutes
- Inchworm to Push-up: 8 reps
- Arm Circles: 30 seconds each direction
WOD:
For Time:
- Thrusters: 21-15-9 reps
- Chest-to-Bar Pull-ups: 21-15-9 reps
- Box Jump-overs: 15-12-9 reps
Skill building:
- Pistols (Single-leg Squats): 4 sets of 10 reps per leg
Focus on balance and control
Cardio:
AMRAP 12 Minutes:
- Rowing: 250 meters
- Double-Unders: 50 reps
- Burpees: 10 reps
Stretch:
- Focus on stretching quads, hamstrings, and shoulders