Dynamic warm up (10:00):

Toe grab squats                         alternating toe touches
Walking RDL                               gallop
Lunges                                         scorpion
lateral lunges                             Around the worlds

Gymnastics (9:00):

3X
10 one-legged squats (5 per side)
8 strict pull ups 

Strength (20:00):

Press
6:00 warm up
0:00 5 reps, 3:00 5 reps, 6:00 5 reps, 9:00 5 reps, 12:00 5 reps

WOD (16:00):

3X
400m run (or row 500m if you have a rower!)
30 box jumps

Stretch/roll out