Dynamic warm up (6:00):
2:00 squat hold adductions
lunging spiderman lizard walk
abductions pass throughs
Gymnastics (9:00):
3X
20 russian twists with KB
20 side bends with KB
Strength (20:00):
Back squat
6:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps
WOD (10:00):
6X
7 handstand push ups
7 box jumps (24/20)
**9:00 time cap