Dynamic warm up (10:00):

Toe grab squats                         alternating toe touches
Walking RDL                               gallop
Lunges                                         scorpion
lateral lunges                             2:00 couch stretch

Gymnastics (12:00):

3X
20-30 double unders or attempts
Run 200m 

Strength (18:00):

Push press
6:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps

WOD (15:00):

3X
20 pull ups
30 push ups
40 sit ups
50 air squats

Stretch/roll out