Dynamic warm up (10:00):

2:00 squat hold                               Crab walk
Frankenstein walks                         Scorpion
Ostrich walks                                   pass throughs
Bear crawl                                       around the worlds 

Gymnastics (9:00):

3X
Max time dead hang from pull up bar (or towel/sheet hang)
10 jumping lunges 

Strength (22:00):

Clean and Jerk (power)
4:00 progression/warm up
Then 16:00 EMOM clean and jerk per minute

WOD (14:00):

Run or row or cycle or swim for 12:00 – note your distance.

Stretch/roll out