Dynamic warmup (6:00):
10 jumping squats figure four walk
Frankenstein walk lunges
walking RDL Couch stretch
Gymnastics (7:00):
3X
20 second hollow body hold
20 second superman hold
20 second handstand hold
Strength (17:00):
Press
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps
WOD (12:00):
27 calorie row
21 toes to bar
15 burpee box jump overs (30/24)
9 squat cleans (135/95)