Dynamic warmup (10:00):

Toe grab squats                               Crab walk
Frankenstein walks                         Scorpion
Ostrich walks                                   pass throughs
Lope                                                  2:00 couch stretch 

Gymnastics (8:00):

4X
20 second hollow body
20 second superman

Strength (22:00):

Clean (full squat)
8:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps 

WOD (15:00):

10-9-8-7-6-5-4-3-2-1 burpee
1-2-3-4-5-6-7-8-9-10 ground to overhead

Stretch/roll out