Dynamic warmup (10:00):

2:00 squat hold                       adductions
lunging push ups                     lizard walk
abductions                               pass throughs
gallop                                        good morning’s w/PVC 

Gymnastics (14:00):

3X
8 ring rows
8 box squats

Strength (16:00):

Press
6:00 warm up
0:00 5 reps, 4:00 5 reps, 8:00 5 reps 

WOD: (15:00)

3X
10 deadlift
15 goblet squat
200 meter run
25 hand release push ups

Stretch/roll out