Dynamic warmup (10:00):
2:00 squat hold Crab walk
Frankenstein walks Scorpion
Ostrich walks pass throughs
Bear crawl good morning’s w/PVC
Gymnastics (12:00):
4X
5 broad jump (land with quiet feet)
5 target jumps (choose a distance and then land at it)
10 push ups
Strength (22:00):
Back squat
8:00 warm up/progression
0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps
WOD (12:00):
20 push press
50 double unders
20 front squats
50 double unders
20 thrusters
50 double unders