Dynamic warmup (6:00):
2:00 squat hold gallop
Lizard walk pass throughs
Butt kickers good mornings
Gymnastics (9:00):
3X
25 second L sit
10 hip extensions
Strength (17:00):
Deadlift
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps
WOD (14:00):
12 minute EMOM (alternating)
40 double unders
3 clean and jerk (135/95)
**for scaled DU try bounding to work on form, tempo, and height