Dynamic warmup (8:00):
Figure four walk ostrich walk
Gallop leg swing
Frankenstein walk scorpion
Gymnastics (13:00):
3X
10 tuck jumps
5 ring rows
Strength (14:00):
Back squat
4:00 warm up
0:00 8 reps, 4:00 8 reps, 8:00 8 reps
WOD (10:00):
4X
5 squat clean thrusters (95/65)
10 jumping pull ups