Dynamic warm up (10:00):
2:00 squat hold Crab walk
Frankenstein walks Scorpion
Ostrich walks pass throughs
Bear crawl around the worlds
Gymnastics (9:00):
3X
Max time dead hang from pull up bar (or towel/sheet hang)
10 jumping lunges
Strength (22:00):
Clean and Jerk (power)
4:00 progression/warm up
Then 16:00 EMOM clean and jerk per minute
WOD (14:00):
Run or row or cycle or swim for 12:00 – note your distance.