Dynamic warmup (10:00):
2:00 squat hold figure four walk
Bear crawl ostrich walk
Lunging spiderman leg swing
lateral lunges scorpion
Gymnastics (12:00):
3X
4 max height jumps
8 hip extensions
Strength (18:00):
At 0:00, 6:00, 12:00 – Farmer walks
try 100 to 200m each round depending on what you use. Hold dumbbell, kettlebell, plates, etc. for grip strength
WOD (15:00):
Run or row 200m
15 snatches
Run or row 400m
10 snatches
Run or row 800m
5 snatches