Dynamic warm up (6:00):
Toe grab squats lunging spiderman
Lunges ostrich walk
bear crawl 2:00 couch stretch
Gymnastics (6:00):
4X
:20 hollow body hold
:20 superman hold
Strength (19:00):
Power clean
5:00 warm up
0:00 2 reps, 2:00 3 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps
WOD (14:00):
3-6-9-12-15
Burpee pull ups
Box jumps (24/20)