Dynamic warmup (6:00):
Alternating toe touches ostrich walk
Walking RDL gallop
lateral lunges pass throughs
Gymnastics (8:00):
3X
60 second plank hold
5 KB hip extensions
Strength (20:00):
Deadlift
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 (11:00):
4X
25 double unders
10 overhead squat (95/65)