Dynamic warmup (6:00):

4 bear complex w PVC            crab walk
Lunging push ups                    leg swing
walking RDL                             scorpion
**bear complex: clean, front squat, push press, back squat, push press 

Gymnastics (10:00):

3X
5 box jumps
3 wall walks 

Strength (14:00):

Press
6:00 warm up
0:00 4 reps, 3:00 4 reps, 6:00 4 reps

WOD (15:00):

5 Bear complex at 50% body weight
15 pull ups
4 Bear complex at 50% body weight
12 pull ups
3 Bear complex at 50% body weight
9 pull ups
2 Bear complex at 50% body weight
6 pull ups
1 Bear complex at 50% body weight
3 pull ups

2:00 lunge stretch