Dynamic warmup (10:00):
Alternating toe touches butt kickers
Walking RDL gallop
Lunges scorpion
lateral lunges 2:00 couch stretch
Gymnastics (12:00):
4X
10 Hand release Pushups
5 strict pull ups
Strength (20:00):
Press
6:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps
WOD (12:00):
Annie
50-40-30-20-10
Double unders
Sit ups