Dynamic warmup (6:00):
2:00 squat hold adductions
lunging push ups inch worm
abductions good morning’s w/PVC
Gymnastics (9:00):
3X
10 one legged squats
5 chin ups
Strength (15:00):
Overhead walking lunges
5:00 warm up
0:00 10 reps, 4:00 10 reps, 8:00 10 reps
WOD 15:00):
13:00 AMRAP
8 bar facing burpees
10 box jump overs (24/20)
**do 4 thrusters (95/65) to start and at each 2:00