Dynamic warmup (10:00):

2:00 squat hold                       adductions
lunging push ups                     lizard walk
abductions                               pass throughs
gallop                                        good morning’s w/PVC 

Gymnastics (10:00):

2X
4 wall walks
20 second L sit

Strength (16:00):

Bent over rows
6:00 warm up
0:00 6 reps, 4:00 6 reps, 8:00 6 reps 

WOD (20:00):

5 minute EMOM
5 challenging thrusters
Rest 1:00 then
12 minute EMOM (alternating)
15 kettlebell swings
6 pull ups

Stretch/roll out