Warm-up
- Dynamic Leg Swings: 1 minute per leg
- Arm Circles: 1 minute
- Inchworms: 1 minute
WOD
- AMRAP 18 minutes
- Sumo Deadlift High Pull: 12 reps
- Dumbbell Snatch (Alternating): 8 reps each arm
- Toes-to-Bar: 10 reps
Skill Building
- Pistols (Single-leg squats): 5 sets of 6 reps per leg
- Focus on maintaining balance and control, keeping your heel rooted to the ground.
Cardio
- EMOM 12 minutes
- Rowing: 10 calories
- Double-Unders: 30 reps
Stretch
- Focus on stretching your hamstrings, shoulders, and back.