Dynamic warmup (6:00):
Toe grab squats lunging spiderman
Lunges ostrich walk
bear crawl 2:00 couch stretch
Gymnastics (9:00):
3X
20 double unders/attempts
10 second ring hold (lock arms & turn hands out 45 degrees)
Strength (15:00):
Press
5:00 warm up
0:00 6 reps, 4:00 6 reps, 8:00 6 reps
WOD (15:00):
Row 1000m buy in, then
3X
15 deadlift (225/155)
15 kettle bell swings (53/35)