Dynamic warm up (6:00):

2:00 squat hold                       adductions
lunging spiderman                  lizard walk
abductions                               pass throughs

Gymnastics (9:00):

3X
20 russian twists with KB
20 side bends with KB 

Strength (20:00):

Back squat
6:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps 

WOD (10:00):

6X
7 handstand push ups
7 box jumps (24/20)
**9:00 time cap

2:00 roll out back