Dynamic warmup (10:00):

2:00 squat hold                               Crab walk
Frankenstein walks                        inch worm
Ostrich walks                                   Scorpion
Bear crawl                                       pass throughs

Gymnastics (6:00):

4X
0:20 hollow body hold
0:20 superman hold

Strength (16:00):

Bent over row
6:00 warm up
0:00 8 reps, 4:00 8 reps, 8:00 8 reps 

WOD (23:00):

20:00 of 1,2,3,4,5…
deadlift
burpee
kettlebell swing
toes to bar

Stretch/roll out