Dynamic warmup (6:00):
Toe grab squats alternating toe touches
Walking RDL bear crawl
lateral lunges 2:00 couch stretch
Gymnastics (9:00):
3X
8 KB hip extensions
12 KB Russian twists
Strength (19:00):
Power snatch
5:00 warm up
0:00 2 reps, 2:00 3 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps
WOD (12:00):
9:00 AMRAP
12 wall ball (20/14)
10 KB suitcase deadlift (53/35) (5 per side)
8 pull up