Dynamic warmup (6:00):

2:00 squat hold                          gallop
Lizard walk                                  pass throughs
Butt kickers                                 good mornings 

Gymnastics (9:00):

3X
25 second L sit
10 hip extensions

Strength (17:00):

Deadlift
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps 

WOD (14:00):

12 minute EMOM (alternating)
40 double unders
3 clean and jerk (135/95)
**for scaled DU try bounding to work on form, tempo, and height

Stretch/roll out