Dynamic warmup (10:00):

Toe grab squats                         figure four walk
Bear crawl                                  ostrich walk
Lunging spiderman                   leg swing
lateral gallop                              2:00 couch stretch 

Gymnastics (12:00):

4X
5 handstand push ups
10 pistols

Strength (20:00):

Jerk
6:00 warm up
0:00 2 reps, 3:00 2 reps, 6:00 2 reps, 9:00 2 reps, 12:00 2 reps 

WOD (14:00):

12 minute EMOM (alternating)
Run 200m or Row 12 calories
8 box jumps
40 russian twists (touch hands on each side, no weight)
30 mountain climbers

Stretch/roll out