Dynamic warm up (10:00):

2:00 squat hold                         figure four walk
Bear crawl                                  ostrich walk
Lunging spiderman                   leg swing
lateral lunges                            around the worlds

Gymnastics (12:00):

2X
Run 400m
15 V ups
20 air squats  

Strength (20:00):

Bent over rows
6:00 warm up
0:00 6 reps, 4:00 6 reps, 8:00 6 reps, 12:00 6 reps

WOD (12:00):

21-15-9 burpees
42-30-18 mountain climbers

Stretch/roll out