Dynamic warm up (6:00):

2:00 squat hold                          alternating toe touches
Lunges                                         alligator
lateral lunges                             walking RDL
**bear complex: clean, front squat, press, back squat, shoulder press 

Gymnastics (9:00):

3X
3 wall walks
3 skin the cats 

Strength (17:00):

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

WOD (15:00):

10X
6 box jumps (24/20) (step ups not Rx)
4 V ups
2 chest to bar (or bar muscle up)

Stretch/roll out