Dynamic warmup (10:00):
10 jumping squats figure four walk
Frankenstein walk lunges
ostrich walk leg swing
walking RDL pass throughs
Gymnastics (16:00):
4X
5 strict pull ups
10 dips
Strength (16:00):
Floor Press
6:00 warm up
0:00 8 reps, 4:00 8 reps, 8:00 8 reps
WOD (12:00):
Buy in: 75 double unders
21-15-9
thrusters
sit-ups
Cash out: 75 double unders