Dynamic warmup (6:00):
Toe grab squats alternating toe touches
Lateral crab walk scorpion
lateral lunges 2:00 couch stretch
Gymnastics (9:00):
3X
6 deck squats
10 hand release push ups
Strength (15:00):
Floor or Bench Press
5:00 warm up
0:00 6 reps, 4:00 6 reps, 8:00 6 reps
WOD (15:00):
5X
10 handstand push ups
15 pull ups
30 double unders
**13:00 time cap