Dynamic warmup (10:00):
2:00 squat hold adductions
lunging push ups lizard walk
abductions pass throughs
gallop good morning’s w/PVC
Gymnastics (6:00):
3X
20 second hollow body hold
20 second superman hold
20 second handstand hold
Strength (22:00):
Deadlift
8:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps
WOD (16:00):
10-8-6-4-2
Bear complex (power clean, front squat, push press, back squat, push press)
Rest 1:00 between sets