Dynamic warmup (6:00):
2:00 squat hold alligator
Ostrich walk leg swing
lizard walk dislocates/pass throughs
Gymnastics (9:00):
3X
5 chin ups
10 V ups
Strength (19:00):
Push Press
5:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps
WOD (12:00):
10 minute EMOM (alternating)
5 deadlift
25 double unders
**Use the same weight for all reps, score is weight used