Dynamic warm up (10:00):

Alternating toe touches         adductions
lunging push ups                     lizard walk
abductions                               pass throughs
gallop                                        good morning’s w/PVC

Gymnastics (8:00):

2X
90 second plank hold
45 second left plank hold
45 second right plank hold

Strength (22:00):

Power snatch
8:00 warm up/progression
12:00 of 2 power snatches each minute for 12 minutes

WOD (15:00):

8X
5 pull up
5 handstand push ups
5 deadlift
(12:00 time cap)

Stretch/roll out