Dynamic warmup (8:00):
2:00 squat hold adductions
lunging push ups good mornings
abductions pass throughs
Gymnastics (9:00):
3X
16 push ups
8 pull ups
Strength (15:00):
Floor press
4:00 warm up
0:00 4 reps, 3:00 4 reps, 6:00 4 reps, 9:00 4 reps
WOD (13:00):
10 minute EMOM (alternating)
15 kettlebell swings (53/35)
5 burpee box jumps (24/20)