Dynamic warm up (6:00):

Toe grab squats                     lunging spiderman
Lunges                                     ostrich walk
bear crawl                               2:00 couch stretch 

Gymnastics (6:00):

4X
:20 hollow body hold
:20 superman hold 

Strength (19:00):

Power clean
5:00 warm up
0:00 2 reps, 2:00 3 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps 

WOD (14:00):

3-6-9-12-15
Burpee pull ups
Box jumps (24/20)

2:00 lunge stretch