Dynamic warm up (10:00):

Butt kickers                                      bear crawl
Figure four walks                            knee to chest walk
Adductions                                      leg swing
Lope                                                 2:00 couch stretch

Gymnastics (10:00):

3X
60 second plank hold
30 second plank hold (right side)
30 second plank hold (left side) 

Strength (22:00):

Deadlift
8:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps

WOD (12:00):

8:00 AMRAP
40 walking lunge
30 bar facing burpee
20 V ups
10 dips

Stretch/roll out