Dynamic warmup (10:00):

Toe grab squats                         alternating toe touches
Walking RDL                               gallop
Lunges                                         scorpion
lateral lunges                             2:00 couch stretch 

Gymnastics (12:00):

3X
6 deck squats
8 dips

Strength (10:00):

Back squat
6:00 warm up
1 set of 20 

WOD (23:00):

Lucy
5X
5 push ups
10 burpees
Run 400m

Stretch/roll out