Dynamic warmup (6:00):
2:00 squat hold lizard walk
adductions pass throughs
abductions good morning’s w/PVC
Gymnastics (9:00):
3X
60 second plank hold
12 hanging hip touches
Strength (17:00):
Floor Press
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps
WOD (13:00):
4X
15 deadlifts (95/65)
10 hang power cleans (95/65)
5 shoulder to overhead (95/65)