Dynamic warmup (6:00):

2:00 squat hold                          gallop
Lizard walk                                  pass throughs
Butt kickers                                 good mornings 

Gymnastics (8:00):

3X
14 mountain climbers
6 ring rows

Strength (16:00):

Back squat
6:00 warm up
0:00 5 reps, 4:00 5 reps, 8:00 5 reps 

WOD (15:00):

Jackie
Row 1000m
50 thruster (45/35)
30 pull up

Stretch/roll out