Dynamic warmup (6:00):
2:00 squat hold gallop
Lizard walk pass throughs
Butt kickers good mornings
Gymnastics (8:00):
3X
14 mountain climbers
6 ring rows
Strength (16:00):
Back squat
6:00 warm up
0:00 5 reps, 4:00 5 reps, 8:00 5 reps
WOD (15:00):
Jackie
Row 1000m
50 thruster (45/35)
30 pull up