Dynamic warmup (10:00):
Toe grab squats figure four walk
Bear crawl ostrich walk
Gallop leg swing
Frankenstein walk 2:00 couch stretch
Gymnastics (12:00):
4X
15 sit ups
5 strict pull ups (weighted if you can do more than 10)
Strength (22:00):
Floor Press
8:00 warm up/progression
0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps
WOD (12:00):
8:00 AMRAP
5 burpee
10 mountain climbers
15 russian kettlebell swing