Dynamic warmup (6:00):

2:00 squat hold                           adductions
lunging push ups                        inch worm
abductions                                  good morning’s w/PVC 

Gymnastics (9:00):

3X
10 one legged squats
5 chin ups 

Strength (15:00):

Overhead walking lunges
5:00 warm up
0:00 10 reps, 4:00 10 reps, 8:00 10 reps 

WOD 15:00):

13:00 AMRAP
8 bar facing burpees
10 box jump overs (24/20)
**do 4 thrusters (95/65) to start and at each 2:00

2:00 couch stretch