Dynamic warmup (10:00):
Toe grab squats figure four walk
Bear crawl ostrich walk
Lunging spiderman leg swing
lateral gallop 2:00 couch stretch
Gymnastics (12:00):
4X
5 handstand push ups
10 pistols
Strength (20:00):
Jerk
6:00 warm up
0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps
WOD (14:00):
12 minute EMOM (alternating)
Run 200m or Row 12 calories
8 box jumps
40 russian twists (touch hands on each side, no weight)
30 mountain climbers