Dynamic warmup (6:00):

2:00 squat hold                               Alligator
Frankenstein walks                         Scorpion
Butt kickers                                      Leg swing 

Gymnastics (9:00):

3X
5 deck squats
6 handstand push ups 

WOD (30:00):

25 minute AMRAP
25 power clean (65/45)
25 push up
25 thruster (65/45)
25 sit up

2:00 roll shoulders with lacrosse ball