Dynamic warmup (10:00):
Alternating toe touches lizard walk
Walking RDL gallop
Lunges scorpion
lateral lunges 2:00 couch stretch
Gymnastics (15:00):
4-3-2-1
Wall walks
Chin ups
Strength (18:00):
Deadlift
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps
WOD (12:00)
30-20-10
Thruster
Burpee