Dynamic warm up (6:00):
Frankenstein walk adductions
ostrich walk crab walk
abductions pass throughs/dislocates
lateral gallop good mornings w/PVC
Gymnastics (12:00):
4X
2 skin the cats
30 second plank hold
Strength (16:00):
Front squat
5:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 3 reps, 9:00 3 reps
WOD (12:00):
21-15-9
Clean (full squat) (95/65)
Toes to bar