Dynamic warmup (10:00):
2:00 squat hold burpee broad jump
Bear crawl ostrich walk
Lunging spiderman leg swing
lateral lunges scorpion
Gymnastics (6:00):
3X
20 second hollow body hold
20 second superman hold
Strength (20:00):
Overhead Squat
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps, 12:00 5 reps
WOD (18:00):
20-15-10-5
Burpee
Front squat
Toes to bar